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

The lesser known brother of the Dumbbell Bicep Curl, the Hammer Curl works a different head of the biceps, which forms a huge, round bicep. Incorporate this exercise into your bicep workouts and watch for huge growth in your arms.
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(0:20) Seated Position
(0:40) Neutral Grip
(1:25) Posture
(2:30) Retract Shoulders
(2:48) Lock Elbows in Place
(3:00) TEMPO
(3:45) Dumbbell Grip
(4:30) Pain during exercise?
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Videography by @elijahhelfman

[@somnath2453]

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

[@eddysrey]

+9

[@Ma3h1d1]

What car you got bro, thats got keys that heavy😂

[@itzdan0s477]

My car seems light

[@carterjamin]

Prius ​@@Ma3h1d1

[@dynastynyy]

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!

[@dumpsta-divrr365]

I'm glad you made that step, you should be proud of yourself! I hope your fitness journey is going well :)

[@xue1379]

Im happy for u! Good luck on your fitness journey man

[@blazinggamez3004]

great going

[@duncanmurphy9762]

Due to anxiety in what sense? Cause of all the people around you or something?

[@jillsandwitch67]

@@duncanmurphy9762 I personally had a bit of anxiety with using free weights. I felt that the technique was a little more difficult to develop and made me a feel a bit embarrassed starting out.

[@pamelarios1804]

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

[@rcfriscoflyer]

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

[@siawinkelmolen2851]

James Bond Your Aston Martin keys?

[@jjhassyGAMING]

I’m laughing!

[@jjhassyGAMING]

@Joseph Tahnks!

[@andreivictor293]

@@siawinkelmolen2851 😂😂😂

[@bryan_kutal]

😂😂😂

[@mistresskhan22]

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

[@c.a9922]

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.

[@georgel8121]

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

[@johngrimes9188]

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!!

[@TehPwnererr69]

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.

[@toohidshinwari2981]

Trainer with detail, thank you so much.

[@strongtrucker2693]

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

[@lastone87]

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 💪

[@tucsonwilly]

I like the very detailed information. Thx

[@Blazing19721]

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.

[@PussyDevourer69]

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

[@blaydeesy2005]

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.

[@MrGoadance]

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

[@gamerps4973]

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!

[@ML-wo5sy]

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

[@anthonymartin8769]

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

[@jasuppen9290]

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!

[@nukez5292]

You just too dumb to understand he explained every step

[@TehPwnererr69]

A proper explanation is infinitely better than trying to imitate something without the knowledge of why they're doing it.

[@PrabirTa]

dude, you're sum 🤡

[@jasuppen9290]

@@PrabirTa you meant “some”, stay in school!!

[@PrabirTa]

@@jasuppen9290 you seriously went on to to correct an internet based word??? 😭😭
no wonder, you're really sum 🤡🤡🤡

[@rheamalpekar5593]

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

[@gabrielfelixmunoz739]

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

[@kieranmistry7422]

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

[@masterbadri-tyvestkd]

Great video specailly teaching about preventing tennis elbow. Thank you

[@abomthe1]

So helpful thank you!!💪🏽💪🏽

[@santoshmalpekar2825]

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.

[@johnnyhendon1256]

Subscribed! Awesome channel, great teachers

[@winterose2331]

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

[@kiltedboy1950]

Thanks for the excellent and thorough instruction. I'll be back.

[@Bootigieg]

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

[@RobHug01]

Great explanation of why form is important. Thank you!

[@Eroticties]

thanks for that...very well explained

[@RedcoatsReturn]

Excellent training explanation with why you do it that way. Super!

[@marcrawlinson9746]

Thanks! So much information.

[@Janega88]

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.

[@getfitwithneha485]

amazing point given.loved it.

[@zeroman155]

Clear and concise instructions. Gratitude.

[@briangroover1571]

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

[@edwardlukabwe941]

Thanks for the good work tips shown in this clip

[@nassirnassir4843]

This is awesome! Well explained. Subscribed!

[@mrmufasio]

Super informative lesson.thank you

[@erdogan330]

thank you so much great tips

[@lots3799]

Best explanation of this exercise I ever saw.👍💪

[@rickypatel729]

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 .

[@dkrauss8672]

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

[@quicksilver984]

Awesome teacher, thank you

[@DarkSoul-fc4gc]

Great advice. The best biceps movenment for me

[@mikir1741]

Thanks for such a thorough explanation

[@philandrews4041]

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

[@romanvalero]

Excellent video. Thanks a million

[@nokitanada7390]

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

[@criscris5519]

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

[@siranjeeviganeshbabu8134]

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.

[@MindPumpTV]

Thanks!

[@SimplyJoeYT]

I love these videos! Learning a lot of cues that I never knew about it

[@BoogieBoyBrown]

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

[@novalraj495]

Super bro, very helpful tips

[@Omer-tm1qb]

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

[@s.a.sproductions9994]

Great work 👍👍

[@joshuaduncan548]

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

[@jessemurray1757]

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.

[@leonardhadley3820]

Thanks for the video

[@papertelevision]

Lots of great info!

[@SantownRep]

Dope video! Thanks! 💪🏾

[@KristianRoald]

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

[@j1bc]

Great instruction, no annoying music. Great 👍

[@wilmaelmundo4684]

Thanksss again .Keep safe

[@zyzzsdisciple4956]

Thanks for the video! Much appreciated!

[@JD-lb8np]

Great video man you explain stuff perfectly. I got some annoying elbow/wrist pain from doing barbell curls all the damn time now I know why. Dope shoes too haha.

[@Jun-ue3qz]

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

[@unknown3.3.34]

Biceps grown now friend?

[@iRavenHD]

@@unknown3.3.34 he died probs rip

[@rightyouareken7587]

@@iRavenHD life is fragile, RIP

[@drew63215]

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

[@Micah__]

drew63215 DO YOU THINK I GOT WHERE I AM TODAY BECAUSE I DRESS LIKE PETER PAN HERE?

[@DigitalPraise7]

Bow to your Sensei. BOW TO YOUR SENSEI!

[@Jeckyll859]

LMAO!

[@angelocervantes4950]

Funny stuff

[@jrandall4020]

Napoleon Dynamite references are always welcomed here🤣

[@cliffordferadillo1640]

Wow what an awesome tutorial..

[@Jack_Sheppard]

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 !!! 🙏💪

[@MindPumpTV]

Glad it helped!

[@animewill697]

Thanks, I wanted to make sure I was doing these right

[@seangentry5764]

This was extremely helpful

[@enzosabatino7581]

thankyou very much your exercise videos are very helpful

[@sivajirao542]

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

[@caramal1975]

Really appreciate the explanation so I don't hurt myself.

[@rubendez]

Thank u!!!

[@jimnordgren8133]

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.😍

[@allansivula3669]

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

[@gilwasserman5883]

Always learning from youThanks!

[@charliesierra6919]

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

[@steveturner3226]

Great info 👍👌💪

[@muhammadasad9]

Thanks sir

[@truthstands4ever]

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! :)

[@Aceinthehole1179]

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.

[@ruthgonzalez5968]

Muchas Gracias! 👊🏼

[@imranali-hz5bv]

Thanks

[@thomaswallace3458]

good insight

[@milsdama]

Thank you very much. Perfectly explained 🙌

[@matthewolson2386]

Good Vid, thanks

[@sports-qp8hu]

Great information

[@SuperRugby11]

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

[@Nasir.alDeen]

Thanks!

[@ticoinjapan]

if i do this exercize do i still need any different others for growing biceps or can i just do some sets of this one only

[@jaibirsingh8769]

Respect and love from India
Thank you 🙏🏼

[@RT-cl6vi]

Superb explanation

[@johng5295]

Awesome. Thanks in a million.

[@satishmourya2196]

Nice and must needed information