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

Awesome! Thank you very much for your teaching! Regards!

I had a difficult time transitioning from machines to free weights and dumbbells due to anxiety. This video gave me the confidence I needed to make my way over to the dumbbells. Thanks for all you guys do!

After doing this exercise for several weeks, my car keys seem so light now.

I love the way this guy explains things. He's so clear and knowledgeable.

Just watched a 6:45 video on how to do hammer curls properly and it didn’t include a clear demonstration of performing one. Amazing!

This is the best fitness channel I've found on RU-vid so far. No bullshits. No selling of fudging supplements, cookbooks, and high price programs that you can easily find on internet.

Definitely the best form teacher on youtube, I've seem countless other youtubers who are not fully explaining the form, thank you for the extensive explanation as I finally realize why I am getting trap/shoulder pain when working biceps.

At 50 years old saw this, lightened the weight, concentrated on the form, transformed my arms over the last two years. This guy explains things perfectly. Wish I had this expertise back in my 20s. Only had magazines back then lol.

This was extremely short and helpful! Thanks so much; incorporating the slight posture recommendations- which makes the difference. 💪

Probably my very first time enjoying the video which talks about workouts. Details and great information makes me feel he is very thoughtful for the viewers. Hope my arms would be huge! 💪 Thank you.

finally, someone who explains it simply and to the point. what a difference it make when you do it right.

Thank you for this, I’ve been doing this workout a lot lately at the gym to build my biceps and found gripping towards the top of the weight does help it not to move while doing it so that’s helped me continue my reps without having to stop to rearrange my hand

no one on here focuses and explains posture like you man. Killing it!!!! thank you

This is by far the best visual instructions concerning this exercise. Taking the time to teach the dynamics of the exercise. To many people just want the results but they don;t take the time to find out how to properly achieve it. Just by looking at this guy he must know what he’s talking about. In exercising there is a science that goes along with it. Good job dude!!

The Most interesting part is he doesn't say that the posture is wrong or right, always recommends that his teaching posture is safe, tats really good way of teaching, thanks a lot bro.... keep motivating us.

You just fixed my shoulder problem while doing hammers, thanks for the education.

I had been wondering why my biceps haven’t been growing much. I now know why. Thanks!!

Bro, thank you! Im new the dumbell training. I've been watching so many videos on good form. But your 4 seconds down, 2 seconds up explanation stuck with me. It helped me to improve my form tremendously!

I do these seated hammer curls regularly. And while I always try to do them with good form, no swinging slow and purposeful movement, I often feel my shoulders working more than they should. I can't wait to try your technique of pulling the shoulders back to isolate the biceps more. Thanks for the tips!

Great cues which are easy to follow. Made sure to throw these into my training today as I haven’t hit these in a while 💪

Thank you so much for this video !! I did hammer curls so wrong for so long . You tips have helped a lot and I am able to execute this perfectly!! Thank you again . God bless !!! 🙏💪

"BREAK THE WRIST AND WALK AWAY. BREAK THE WRIST AND WALK AWAY'......REX-KWONDO!!

Love the description of the pronating/supinating issues. Really helpful in designing my workout effectively and doing it safely.

Thanks for the info, I am 61 and physically fit,always 👀 for better ways to do work outs. It is so true when working out you can go off rhythm and do things that causes injuries or not help in advancing your workout.but thanks for your video.😍

I wish he'd taken a little more time to show us the full rep 4 or 5 times....instead of constantly stopping and talking.

Spot on! I found the answer to my elbow ache. Thank you 😃👌🏻

OMG shoulder advice is so so so spot on. I have a shoulder issue and shoulder blades back is so important, probably the most important besides the negative.

I can lift more via hammer curls than regular curls. Great vid!

Trainer with detail, thank you so much.

Thank you for doing videos with your shirt on, some of us really prefer that. This video is also very concise and easy to follow, while containing all the info we need for this exercise. You gained a new fan and subscriber! :)

Finally, exactly what I was looking for! Thanks for the concise, to the point and most of all correct way.

good info! It's worth mentioning you can "bias" (not isolate) different heads of the biceps depending on elbow placement and hand position. I'm strange though, I can perform elbow flection just using my brachialis and brachioradialis if I want.

You explain all this really well, I never once lost focus. Subscribed.

Great instruction, no annoying music. Great 👍

Best explanation of this exercise I ever saw.👍💪

Great video - Now I know the name of the exercise I've been doing since I bought my dumbbells.

this is the best for growing biceps can’t lie

havent worked out in awhile but these vids are helping me get back on my bs

love hammer curls! it's important to do different variations to work different muscle groups, normal curl, hammer curl, reverse grip curl.

Thankyou for your knowledge I've just started doing light always good 👍 to get.into doing it right to start with thankyou

Hay Adam, you guys are very helpful for me as far as proper exercising each muscle. I have a issue with retracting my right shoulder blade , so I have a imbalance on my right chest and shoulder. So what exercise should I do to set it correct? It would be a great help. I’m 49 years old and always exercised all my life .

Great content video ,just finished this hammer curl variation( seated shoulders back )and with 20 pound dbells , I am 70 been lifting for years and in my case reducing dumbbell weight is the only way to do it right.

Those Roshi runs are fire 🔥

Nice kicks Adam! Great vid, great cues, and great explanation.

i’m a 14 year old guy starting to take working out a little more seriously and i’m always really worried about my technique while working out this video helped a lot and i’ll try it tomorrow!

I just found you . You are very good . I’m looking to lose weight and build muscle. And I’m sharing you with my class !! Thanks

Really very good technical explanation for those of us who work out biceps and need to tweak our form and optimize good muscle growth. During your presentationI particularly focused on what not to do. Thank you Adam and look forward to more of your videos.

Love hammer curls. Another good short bicep head is close grip curls that nobody does anymore.

Very informative video, thank you! I was thinking about using both bicep curls and hammer curls in my workouts, but I have concerns over whether that might stress the biceps too much and actually hurt them rather than build them. Is this a valid concern, or should I not worry about it much? I'm also thinking about putting a bit more emphasis on my left side, since that's my non-dominant side and the muscles look (and feel) a bit less developed. Is this a good idea?

Very nice Sir. Thanks. Retracting the shoulder blades was a very nice tip. And the whole video is full of nice tips. I want to see your other videos too.

The thing is when you are doing the 65lb dumbbells for reps you need a little swing, as long as you control the negative you gain the benefits. Then move to cables and do very strict curls

Clear and concise instructions. Gratitude.

I own those Exact Same Shorts ! Thanx for the good tips !

I like the very detailed information. Thx

excellent video, short, on point and full of good tips on technique

I am starting to have the elbow problem you described. Static routine for too long. Time to switch exercises. Thanks. Subscribed!

I love how well this guy teaches us proper form … he does an outstanding job at demonstrating the way it’s done properly.

My preference is to do these cross body.(pinwheel curls)

Great video specailly teaching about preventing tennis elbow. Thank you

Super helpful!! Will you please recommend a rep/set range for workout?

Thank you for the advice on the tennis elbows. I've been having that same problem for a while and what you said I already started trying that on my own and it's working. Good information.

Great explanation of why form is important. Thank you!

Great advice. The best biceps movenment for me

Wow what an awesome tutorial..

Nice video. Finally a trainer who doesn’t feel it’s necessary to post a shirtless video.

thankyou very much your exercise videos are very helpful

Thanks for such a thorough explanation

Perfect teaching. You are doing very good work. Thanks...

Thank you very much. Perfectly explained 🙌

I'm going to give this a shot. I've always mostly just done regular bicep curls.

Thanks for the video! Much appreciated!

Nice Video,but you didn't show how you do it..also could you please help us on how much weight to be used for different bicep exercises

Dude I didn’t know that posture thing at all. Thank you so much

Thanks!

Can't believe I've been doing hair curls wrong for 2 months by letting the weight just drop. Thank you. Subscribed!

Kinda new/dumb when it comes to working out and don't have anyone to ask about progress figured this might be a good spot. when I started 1 year ago I was small at 5ft6in I only weighed 105lbs with 10in arms and only lifting a 30lb kettlebell (limited on weights as I live in the middle of nowhere) then got accepted into special warfare for the USAF and started lifting/running my ass off I now weight between 168lbs -175lbs with 15 1/2in arms and a 41in chest and can now lift a barbell weighing the same as my starting body weight 105lbs with one arm over my head and use a 70lb kettlebell as well as 2x35lb dumbbells that I normally do sets of 30-40 reps with and 20-25 reps for the heavier weights it's not uncommon for me to do 10-15 sets back to back for a total of 300-600reps a session. In terms of gains, rep count and overall progress are these a decent increase in numbers or should/could they be higher? I don't know anyone who works out and the few that did (years ago) say they've never done shit even close to what I'm doing, don't know if they're just trolling me or they're being serious because they're twice my.. well were twice my size I'm catching up though 😂

I cant like this enough. That weak bit in the elbow and the stronger bicep is exactly what is happening right now. I have a bit of golfer's elbow more in my left than in my right although my left arm is stronger. Old bicep tendinopathy in the right. Wrists weak but the rest strong. I would like to see those videos explaining pronation and supination

Super informative lesson.thank you

Pretty sure you said that the muscle that runs from the forearm to the center upper arm was the brachialis, I think you're thinking of the brachioradialis, the brachialis is upper arm and inserts at the elbow joint.

Good info, but I would like to have seen you actually DO the motion, not just talk about peripheral issues. Just my 2 cents

Great techniques shared, from 3 years ago..!

Adam I have become a big fan, Do you have a video for those of us that work 3rd shift? Love your vids man! Saving up for my first MAPS starter pack.

Super bro, very helpful tips

nice info. Thank you for giving such a wonderful info on hammer Curls.

How many days a week should I do hammer Curls

Always learning from youThanks!

This was literally my argument to a gym dude that was telling me I was doing them wrong. He was persistent and I was explaining to him the way he does it only gives me shoulder pain (He is fit though) but I don't know were he got this from he is also doing this random exercises for no reason.

Thanks for the video

Do you recommend bicep curl or hammer curl as the preferred exercise?

I have been doing 500-700 reps with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that often lasts most of the day. The only other exercises I am doing are bodyweight arm swing squats and riding a spin bike. Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel? How can I exercise my biceps and arms and not cause these symptoms? How can I reverse the symptoms?

Excellent video. Thanks a million

Subscribed! Awesome channel, great teachers

I’ve just watched your video and thank you so much

Quick question: Am I supposed to curl with my bicep?

Thanks for the good work tips shown in this clip

Superb explanation

Thanksss again .Keep safe

Aloha from Hawaii, I’m just starting out and like to work on strictly on my biceps. I’m watching and following hammer curls. How many pounds of weights should I start off with

Awesome. Thanks in a million.

Thank you for sharing so much detail and excellent form explanation.. Great!!!