How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!)

How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!)



welcome back to mind pump TV I’m your host Adam Schaefer and we’re gonna do the hammer curls for your biceps I’m gonna do it in the seated position just because we just did another video on a bicep tutorial and I actually did it in a standing position I explained why I like to do it in a standing position you can also do this movement in a standing position and I do recommend that if you’re just starting off with this movement to do that the reason being is because I think that it keeps you from cheating as much when you’re in the seated position you don’t have to balance your feet are stable on the ground and your butts on the bench it’s a little bit easier to rock and cheat so keep that in mind while we’re doing this movement now the whole idea of doing a hammer curl is we’re gonna turn the wrist in a neutral grip so a neutral grip looks like this and the only difference between that and what we just talked about earlier in a bicep curl is we are normally in a supinated grip when you do by Scrope now all that really does is it changes the recruitment pattern a little bit meaning that it puts a little bit more emphasis on the bicep brachialis now the bicep brachialis is the muscle and you feel it kind of on the top of your forearm when you’re doing this and it runs underneath and it gives you kind of that 3d look on your bicep so this is a cool movement to do and incorporate now when you do a regular bicep bicep curl you still work the entire bicep that’s impossible to isolate a part of a muscle but by doing a hammer curl we put a little bit more emphasis on that part of the bicep so I do like to incorporate these curls alright let’s talk about posture and tempo so when you do this now when you’re in a seated position this is also I referenced the other video and why we did it standing is when you do it standing split stance like I normally teach it forces you in that good posture so now you’ve got to kind of actively think about that and you’re seeing a lot of mistakes that people make is they sit in one of those 90 degree benches and they kind of lean back or they slouch over and they do these curls make sure you sit upright that’s why I’m actually teaching this on a bench that doesn’t have a back so it forces me up into good Posche I want to sit up tall and straight I want my chest high and I want to take my shoulder blades and pull them back now this is probably one of the most important simple cues that I’m constantly reminding people when they do this exercise just because most of us we have this slight forward shoulder because we do everything in front of us all the time and so if you bring that into a curl and you start doing this hammer curl what ends up happening is the deltoid wants to kind of take over the movement by me taking my shoulders and put them in a retracted position and I keep them in a retracted position the entire time that I curl that’s going to keep it all on the bicep and not allow my shoulder to kick into the movement so the first thing we want to do is to get in that good position chest high shoulders back you’re sitting up tall and straight the elbows right by your side now I also like to tell my clients to think is if we had a pan or a rod that goes through your elbow through your rib cage and on the other side and then that elbow can’t leave from that rod so the entire time that I’m doing this hammer curl that elbow stays in that locked position that entire time with my shoulder blades back this is going to help you from kicking into any other muscles keeping all that emphasis on the bicep now with tempo what we want to do is we want to pay attention to the way down a lot of people don’t know this but where most the muscles built is in the eccentric motion so the negative of an exercise so what you don’t want to do which is very common is curl up and then just let gravity take the weight back down and you just drop the weights down because a lot of the muscle building happens in the negative so what I want to do after I get that curl I come up I squeeze at the top and I resist it on the way down and when I resist it on the way down I wanted to take about four seconds so it’s one two three four to get all the way down and I’m resisting with the bicep the entire time all right now before we start we want to talk about where you want to grab this dumbbell now there isn’t a wrong or right way to technically grab the dumbbell when you’re doing this hammer curl but since we are doing a hammer curl and your wrist is going to be in a neutral position I recommend that people grab at the top of the dumbbell this allows the dumbbell to kind of rest on my hands it gives me a good full grip and when I’m coming at the top or there it’s a little bit easier when you grab towards the bottom of the dumbbell you do that it’s easier for your wrist to break as you come down which can cause some pain in people’s wrists so that’s something you want to watch out for so when I teach this movement not that this would be wrong to do that that could strengthen your wrist nothing wrong with that but I highly recommend that you grab a hold of the dumbbell up high near the top of it when you go to do your so let’s talk about some of the things that may feel painful for people that are really common one of them being is elbow pain tennis elbow golfer’s elbow what you see this from is from the overuse of so it gets its name obviously from tennis players and golfers doing repetitive movements over and over and then getting it over usage and then you get this paint but your average Jane or Joe doesn’t play tennis or golf can suffer from this in fact this was something that I battled with for a really long time now part of the problem with me and why I battled it was because I was doing everything in the same plane so I was always doing this supinated bicep curls always the same way for a really long time out this is where the variation of pronating and supinating of the hands is really beneficial because you have a muscle you’re the small muscle called the pronator teres that’s responsible for the rotation of the wrist like this and if you don’t exercise it and train it it gets really weak and then if you over develop the bicep muscle and it starts to take over that weaker muscle starts to ache and hurt so there’s exercises and movements that we’ve done videos on to help address that exact issue but a good idea is to incorporate movements like the hammer curls or pronating and actually supinating the hands while you do these curls now this is a hammer curl we’re teaching you how to do these in a in a fixed position but we teach you guys in other videos how to pronate and supinate through the movement I highly recommend that you incorporate that if you’re feeling this in your shoulders that’s normally due to the rocking of the elbows so that’s also very common address that with the shoulders being rounded forward and then then rocking the elbows that the shoulder will start to take over so if you feel it in your shoulders address the retraction and the elbow positioning if you feel pain in your elbows you probably have stuff going on with your pronator teres we probably want to do some stretching work and then start to incorporate some exercises that actually incorporate pronating and supinating of the wrist throughout the movement all right if that video helped you guys out make sure you guys like subscribe and share also if you guys have more questions regarding the Q’s or other points you guys just leave them in the comments below we’ll be coming back visiting periodically and answering your questions also if you like the information that we provided in this video we have tons of free information you guys can go to mind pump free.com or click the link below


How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!)


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