5 Dumbest Hammer Curl Mistakes Sabotaging Your ARM GROWTH! STOP DOING THESE!

[@ScottHermanFitness]

Yes I modeled Halloween Costumes back in 2009... yes that's a MC Hammer Costume...... and yes I would do it again! haha Guys, hammer Curls are a GREAT addition to any arm workout! BUT, they should never take the place of a standard curl whether using a barbell or dumbbells. This is because the hammer curl is not a biceps focused movement! It actually places more emphasis on the brachialis and the brachialradialis. But that is just MISTAKE #1! Tune in to make sure you are not making any more so you can MAXIMIZE YOUR GAINS! *FULL WORKOUT PROGRAMS! - **muscularstrength.com/Full-Workout-Programs*

[@abdulrahmaniskan7267]

Great info as always Scott keep it up 👍🏻👍🏻👍🏻👏🏻👏🏻👏🏻❤❤❤ Please do romanien deadlift next or wood choppers 👍🏻👍🏻👍🏻

[@ScottHermanFitness]

Thanks for the kind words, and the suggestions my man!

[@FIGHTTIMEprod]

Best fitness channel on youtube. NON NEGOTIABLE

[@ScottHermanFitness]

That means a lot man!! 👏🏻👏🏻

[@boogityboogity7633]

Hi Scott. I have pain issues doing curls in my wrist. Do you have any suggestions on other bicep exercises. Ez bar hurts as well. So far I do pull-ups/chinups for biceps as I don't experience pain there.

[@jesusesparza8984]

That headset makes me feel like you are going to sell me a house or a timeshare at a expo

[@ScottHermanFitness]

Haha, nope, just giving you gains for free 💪🏻

[@thealleys]

Or a sham-wow.

[@kingbubby8768]

I used to crawl through my dad's toolbox for hammers to curl. Glad to know I was doing it wrong. Thanks Scott!

[@ScottHermanFitness]

No more crawling through the tool box for you! Haha.

[@user-ch5ij5yd2g]

I need to get staaaahted with fixing my form

[@ScottHermanFitness]

Haha, oh yeah! Fix that form!!

[@johnschaffner3201]

haaaahrd

[@MrR0b3rt]

Gotta love how you never really burn down other people's vision on these kind of exercises, but more or less nuance them (often with common sense)! Imo, this helps people understand what type of movements do what and pick the right one. I never realized that performing the curls standing upright would shift some energy to the core, versus doing them sitting down to really focus on the arm muscles. Simply because I never gave it any thought, thanks and keep up the good work!

[@MrBrianDao]

Great advice. Felt like a huge novice for a second because I love standing double hammer curls when I'm doing circuit training. But then you made a point that it's great for those purposes.

[@abhishekmahendru1583]

Saw the signal in the sky, I came as soon as possible. Man, Jeff, Jeremy, and you are uploading these videos just in time for my work outs tomorrow. Love them. So two things I was doing wrong, my grip and standing hammer curls. I will definitely do your way.

[@ScottHermanFitness]

Fix those little things and you’ll notice a BIG difference!

[@gambet0007]

You are one of the most knowledgeable persons on YT for fitness, at least that of I know. You explain in simple layman language and it helps people like me who are not interested in getting 2nd degree in this subject. So, thanks! And keep up the good work.

[@revealmedia4582]

Saw your Hammer Curls video and Jeff's bicep workout video. The perfect two guys on KZbin

[@ScottHermanFitness]

Bicep gains all round! 💪🏻💪🏻

[@revealmedia4582]

@@ScottHermanFitness Have done mistake No. 4 for a long time. I thought gripping from center is the way to go. Gonna fix it now, thanks man.

[@1trillionviews516]

Yes i agree! Scott and Jeff are role models to me. I love their videos. Soon as i see a new one posted, i watch it!

[@Raze2dust]

#3 and #4 are great if you want to focus exclusively on biceps, but don't you think most people would benefit from the additional core workout provided by standing double arm curls? I don't do a lot of specific core exercises because of lack of time, so I rely on some of these workouts to engage the core. I guess it's ok as long as I am able to improve, since these aren't mistakes that can cause injury, just less optimized if the goal is to specifically focus on biceps/brachialis.

[@BigLiftsITA]

I curl both arms at the same time just because I do it standing, thank you for the advice!

[@kent7525]

Good advice on doing the hammer curls one arm at a time I also was Fullerton. Hearing some people say that if you're not doing them two at a time you're wasting too much time resting in between reps, thanks for the good advice

[@AcesulfameGaming]

One of my favorite sources for consistent, reliable information, can always instantly like the video because I know the quality!

[@ScottHermanFitness]

Thanks a lot man! You can always count on quality content here!

[@youtubecansukkadik]

Helpful info, Scott. Cheers!

[@vikasverma2751]

Thank you Sir! Superb explaination with demonstration (specially the heaviest dumbbells and the incorrect form). Now I won't perform a single wrong rep of hammer curls in my entire life. It has gone straight to the heart.

[@ScottHermanFitness]

Nothing but perfect form from you now bro!!

[@tonys4341]

I haven't done hammer curls in a few months. Really hurts in my brachioradalius, and the tendon into the elbow. I think I hurt it doing some cheat and recover bicep curls. And it doesn't help that I tend to use that hammer curl style grip at work all the time. But when I heal,I must remember to grab the dumbbell at the top! Makes sense and never realized that. In fact, changing the grip may be enough to reduce the pain I currently feel. Thanks Scott!

[@ScottHermanFitness]

Sorry to hear about the pain!! Search “scott herman biceps pain” i have a great video that can help you recover FASTAHHHHHHH! 👍👍💪🏻

[@tonys4341]

Awesome! I'll check that out right now! I'm very glad that I smashed that like button on your videos!

[@tonys4341]

Just watched it. That is exactly the spot that hurts, and I was doing exactly what everyone else does - rubbing just that spot alone. Never heard of muscle trains, but I do have something like the theracane and will start trying that tonight. As you mention, that pain really affects a lot of your workout. Thanks again!

[@theteacuphead]

Thank you so much for this video! I can honestly say I was making at least 2 of the mistakes you outlined. Will correct them for my arm workout tomorrow!

[@ScottHermanFitness]

You’re welcome!! Biceps gains about to be OVER 9000!!! 💪🏻🔥

[@theteacuphead]

ScottHermanFitness My biceps are my weakest body part so tomorrow’s gains are going to be insane

[@nokhod1776]

I just found this channel thats exactly what I need no one talks about mistakes when exercising all trainers talk about gain

[@barrywood7351]

This is the best Hammer curl video ever! I can't believe I didn't find it earlier!

[@Hayden_O]

I thought I would know better than to do these already, but I've been doing 4&5 all along! Thanks Scott!!

[@emilecoleman895]

Ah damn I don't make any of the mistakes lol Videos getting much better at this point to better communicate the information to the viewer. Glad you put some emphasis on the hypertrophy/strength issue that people have when they're not training goal specific. Cheers man, hope you had a good weekend

[@ScottHermanFitness]

Thanks man, always improving the content!! And it’s good you don’t make the mistakes haha.

[@pacopaco6302]

Hey Scott, I am learning so mutch of the way you training. Thanks and greetings from the Netherlands!!

[@ScottHermanFitness]

Glad to hear that Hans! Knowledge is power 😁💪🏻

[@pacopaco6302]

You are a very kind man 👍🏻💪🏻👍🏻. Can I do you contact you personal if I have a question for you? My e-mail is [e-mail].

[@stamatisvragas7720]

I always did that grip tip thing. But, if you grip it actually in the lower part it will hit your brachialis more (talking about the forearm brachialis)

[@ssing7113]

thanks Scott, just did these today and didn't know to not grip the middle!!!!

[@Sackboy612]

Thanks for the tips Scott, 4 and 5 were really helpful

[@nitrodaxsgg9919]

I have my full respect for Scott he is the only one on you tube that reaches out to the fans and try to help :)

[@tamrawondrow1939]

Great info...learned some new stuff today. Thanks Scott ❤

[@melwinmark8514]

Should we squeeze the grip in the part where the bicep is fully stretched or often considered as the "resting phrase"

[@ScottHermanFitness]

Always grip it as hard as you can!

[@melwinmark8514]

@@ScottHermanFitness Thanks not only for this but also for the great tips in the video too.

[@josephricciardi601]

Great contribution--learned a lot. You know it's a great one when you're thinking, "can't wait for arms day!"

[@bitterboy695]

Exactly the video I was waiting for! Thank you Scott

[@ScottHermanFitness]

You’re welcome my bro!

[@jnuno1800]

Great Video. Scott, I’ve been bulking for about 1 year, tracking my macros daily and only going about 300 calory surplus. I’ve been feeling fat lately. what percent body fat should I use to stop bulking or start cutting?

[@ScottHermanFitness]

I would suggest you don’t go higher than 20%. Probably 16-18-% would be a really good place to stop.

[@markanthonyvillamor601]

im suffering from a wrist injury . im all hammer curls now lol it sucks.thank you for the tips!

[@5gururaj5]

Did 4/5 mistakes just few hours before you posted this. Gotta try the fixes!

[@GMDGeek]

Scott you need a video on Belt Squats ... I had to have Cervical Neck Fusion so traditional squat is out for a while and then some.

[@gtm5650]

Well explained video. Would you recommend this exercise for Arm wrestling? Thanks again.🏋

[@sulezraz]

Curling for Muscle Building - important to overload the muscle by lifting heavier weights. If the goal is muscle gain, you want to be able to lift as much as possible and this can be better achieved with alternate arms and seated. 0:53 1. Hammer Curl is not a Bicep Curl. Targets mainly brachialis and brachioradialis. Don’t replace a biceps focused movement with hammer curls. You need to do them both. 1:35 2. Do Full ROM and Controlled Negatives. Don’t cheat curls as you will lose mind-muscle connection. 2:04 Proper Form - fully flexed triceps at the bottom, keeping elbows in front of hips as you curl up and flexing your biceps as hard as you can at the top. 2:48 3. Don’t curl both arms at the same time. Requires more core control and can’t lift as much as alternate arms. Alternate Arms Form - Grip DB tight at bottom and keep the triceps flexed to fully stretch biceps. 4:53 4. Grip DB at the top of the handle - gripping in the middle wastes energy on grip strength. 5:31 5. Perform the movement Seated and not Standing - standing requires more core control for stability.

[@battlefox8460]

Awesome im glad i saw this video. Can this also apply to incline dumbbell curls too? I would normally do both at the same time. Thanks again Scott

[@kylewatridge4722]

Can you add a peg fly to this playlist. I wanna make sure I’m doing those right. Great video tips by the way.

[@TheBooban]

6:34 why need so many sets and reps? I just do 3 sets and maybe 6 reps. Then drop the weight to train to failure. After failure, I can barely do any hammer curls after. I have to choose either bicep curl or hammer curl that day, not both.

[@xxhayyahxx]

Scott: any ideas for a guy who broke his tibia at the knee 5 months ago and has bad atrophy? I walk ok now, pain level at about a 3-4. Physical therapy didn't do much except for help fix motion in my knee.

[@ScottHermanFitness]

Start off really light. Mostly bodyweight stuff. Lunges, step-ups, squats etc. to build up some strength again.

[@xxhayyahxx]

@@ScottHermanFitness you're the best man. Enjoying the app, as always.

[@vamp6767]

It's nice how you agree with Athlean-X on what's happening to the body, but come to a different conclusion, because you have a clear goal.

[@ScottHermanFitness]

Right on! The mechanics of many exercises change depending on what goal you are going for!

[@muscleandmath2910]

Reintroduced these today. Always used to do them how you suggest but for some reason I thought I'd try and make it harder by doing two arms together and holding the dumbbell at the bottom. Will go back to doing it this way next time.

[@mohanadelnokali]

Great! Between your video and athleanx i have a biceps routine for tomorrow 😁 thanks

[@ScottHermanFitness]

Hit those biceps hard my friend 💪🏻

[@neutralino1922]

Awesome video Scott! Glad to say that I only do 1/5 mistakes which is holding the dumbbell in the middle, but time to correct it now. Btw Scott you’re arms are looking HUGE!!! 💪

[@ScottHermanFitness]

Thanks man! Time for you to get your arms HUGE!

[@cinnydrew]

i always do one at a time with dumbell curls. this was helpful was gripping the dumbell in the middle

[@flexmedia8576]

Hey Scott...I love your videos! I would love to see a video (or at least some insight) on why you preach more overload with the same exercise as opposed to high volume with different angles...6-8 sets of 2 exercises vs. 3-4 sets of 3-4 exercises. Thanks a lot, and keep the gains coming!

[@kamaz1381]

Oliver Hall Scott said nice bro!

[@ScottHermanFitness]

I have a video! :-D kzbin.info/www/bejne/aGbMkmhnjqeijrc

[@Th3VirtualGam3r]

Wow I was doing hammer curls only standing! Thank you for the knowledge Scott!!

[@ScottHermanFitness]

My pleasure my man!

[@victorarroyo39]

I feel like an idiot now🤦🏽‍♂️ really appreciate your videos and I don’t take this channel and your hard work for granted Scott thank you🙏🏽

[@ScottHermanFitness]

Thanks for watching Victor!

[@KaranveerSingh-gz2yf]

Thanks i always did hammer curl standing, next time i will try it in seated position and see the difference.

[@GameBuilder15]

Interesting. I like to do both arms simultaneously. I figure being able to perform twice as many reps in a given time is worth it. Form is solid for both arms

[@uhsemehicieronlas3]

this was a really good video, clear and with very good tips, esp the distinction between circuit and bb training

[@ScottHermanFitness]

Thank you! Hope your biceps enjoy the tips 😁💪🏻

[@Norse88Overlord]

Great video as usual. This might sound silly but I don't want to make my biceps grow quickly as I'm trying to get my triceps to catch up. So I'm gonna continue doing the mistake of standing and curling both dumbbells at the same time. But, I'm saving your advice for the future.

[@ScottHermanFitness]

Why not just still do them seated, but do more tricep work vs bicep work?

[@Norse88Overlord]

@@ScottHermanFitness well you said it activates my core if I do them standing and more core activation sounds good to me. But I realize now that I could just do everything you recommend on my hypertrophy arm day. Oops :P

[@xflixer4178]

Wow never thought of number 4 or 5 thanks for the tips Scott

[@ScottHermanFitness]

Any time bro, any time!

[@cybrsage]

I didn't realize this exercise strengthened the forearms. Thanks!

[@ScottHermanFitness]

It sure does!! Hit it hard!

[@waalex11]

Hey @ScottHermanFitness I have two questions. 1. How exactly do you breath with your stomach while flexing your abs? ... Most of my life I was wrongly breathing with my lungs only until recently and now that I know how to breath properly, I have difficulty figuring out how to do it while flexing my abs when doing reps. Do I inhale, flex then exhale? Even that is hard to do. Plus I have ADHD so it's hard to focus on that while counting reps, haha. 2. My physio just stated that my posture is now fixed but I still can't do a full squat ass to grass as the back barbell squat because I start leaning backwards. My butt/lower back starts to turn when I go past 90 degrees which isn't recommended anyway. I think you call that the butt wink, right? Is there a problem or would front squats work for me since I can do ass to grass squats fine with no weights at all when I stretch my arms out in front of me.

[@kristenbehnke]

I partially tore my brachioradialis almost a month ago from hammer curls. Too much weight for my left arm (broke my elbow twice and dislocated it once) compared to my right arm. Sadly gotta stay away from them for a little while.

[@TheRealKingHarry]

Scott 6:00, but if you perform it standing you would be able to "cheat" the overload on the way up, enabling you to get more overloaded reps on the way down, no?

[@ScottHermanFitness]

You can still cheat the overload on the way up when seated. If anything you should be able to put more energy into the swing because you dont have to worry about balancing like you would when standing. 👍🏻🤗

[@AJay-mn7cx]

I love this series, keep up bro. What about curling the weight a little bit closer to my core.. would that make any difference ?

[@ScottHermanFitness]

Thanks Ajay! If you’re talking about a cross body curl, that will place a bit more emphasis on the outer head of your biceps rather than the brachialis and brachioradialis 🤗 But yes you can do it if targeting that outer biceps head is your goal 👍🏻

[@TheRealJazzyMikeG]

Learned a lot from this one, Scott! Thank you brother!

[@chaim05]

Thanks Scott, I learnt a lot here today. I wasn't doing them wrong until now, however, as the saying goes, "if good is good, is better not better?"

[@ScottHermanFitness]

That’s an awesome saying Chaim! Always good to get better :-D

[@misterneckbreaker88]

I do both alternate and together. Recently I found a little weird technique when doing bicep exercises I focus my eye sight on the middle of my chest it helps me focus on using the bicep to do the work instead of swinging strange but it works for me o/

[@ArnelZapataJr]

What do you know, it’s my calves/forearms day today! Thanks so much for the tips.

[@ScottHermanFitness]

Lol. You’re welcome!

[@Tanvir_x3]

I don't care about his accent all i know Scott make quality vids always which really helps ppl to understand bodybuilding. Thanks pal for helping us it's been a decade this dude is making videos Thanks a Ton

[@hasanrasheed450]

Hi would mistake number 3 also apply to seated incline dumbbell curls as I prefer doing both arms at the same time, also keep it up with the videos they're very helpful!

[@ScottHermanFitness]

Yes you can do one arm at a time there. Can be better to do cheat reps with both arms though 👍🏻

[@pjkp2787]

Great video! Scott, I am a 19 year old male who just started weight training. My goal is to gain the maximum amount of muscle and make the most of what people call nubee gains. So my question is, is weight training in a fasted state good for making maximum muscle gains and also to losse fat at the same time, since nubee's tend to loose fat and build muscle at the same time? ( if I am to eat before training, can u please give some suggestions other than supplements since I am not able to afford any kind of supplement) And the other thing is am I to eat in a maintenance calorie amount since I am a nube?

[@ScottHermanFitness]

Fasted training is more personal preference. Some people can do it, others need a lot of food before training. It won’t really affect your ability to lose fat, that all comes down to your macros. Like you say, as a beginner you can probably basically do both no matter what times of the day you eat, as long as you’re not in a massive surplus.

[@mohanadelnokali]

Awesome! Crap i have been training sans hammer curls up till now! I have been missing out

[@ScottHermanFitness]

You’re not the only one man! Just don’t make these mistakes again 🤪

[@sharavanaprasad7146]

Dear Scott, thanks for all your videos. They are very helpful to me. However I have a doubt, how to strain the fore arm and wrist to make it grow bigger and be proportionate to the size of your biceps ? (basically the part below your elbow until your wrist).

[@MomoSimone22]

Hi Scott, Do the same principles apply re sitting down and doing curls unilaterally for all types of curls? Thanks!

[@ChristianGustafson]

This video shattered all of my misconceptions.

[@ScottHermanFitness]

BOOM!! 💪🏻💥

[@ChristianGustafson]

@@ScottHermanFitness Heading downstairs to do some hammer curls correctly right ... now. Thanks!

[@blakefulton4170]

So when curling both weights at the same time, I heard it is twice as difficult because the core is supporting double weight. Though I think it is more simple than that and it is because the body is sending blood to both biceps and contracting them at the same time making it twice as difficult. Is this what you think? Your opinion means a lot to me. Your channel makes more sense to muscle gainers. I notice that I can lift far more with one arm or leg as well. Once again great video.

[@ScottHermanFitness]

I would say it’s mainly the core to be honest. Because you lift more weight when doing say a barbell bench press or barbell squat when using both arms or legs, compared to if you were working with just one arm or leg.

[@blakefulton4170]

@@ScottHermanFitness Thank you very much.

[@dantrixter]

What about doing the rope hammer curl standing is that not as good ,

[@ScottHermanFitness]

Not as good as dumbbells 💪🏻

[@billymaguire59]

I've been lifting for years, yet still learning. Thanks!

[@eduardomartins1510]

Thank a lot you for these great tips, bro! More and more good stuff always coming!

[@ScottHermanFitness]

Always Eduardo! Always 👏🏻

[@aiwaloki]

Thanks.. I been gripping the weights center and doing it standing. Another awesome vid. S ashing that like button.

[@ScottHermanFitness]

You rock man, thanks!

[@bryanedward5355]

I think that scott mainly focuses on the general aestethics of bodybuilding which emphasizes on mind muscle connection for muscle growth on visible parts of the body and Jeff focuses on building an athlete with building a body with as much utility as possible thus the double hammer curls which strengthen the inner layer of the core and back more than single hammer curls

[@RUS-dv5sm]

Scott, which one is better for targeting the brachialis and brachialisradialis; the hammer curl or cross-body hammer curl?

[@SummyMaurya]

Yo ScottHermanFitness and Athlean-X are the only 2 channels I trust. Great info as always!

[@DtownJ]

Lol I remember when I was a noob, I would ego lift hammer curls. I used to swing those suckers 😂

[@ScottHermanFitness]

I think we all went through that phase, haha.

[@BaccatePlayer]

Luckily, there's always that another workout day and another gains after binge-watching Scott's videos!

[@Kenny-A450]

Great video Scott!! Hammer curl is my favorite exercise!!👍

[@kHaYdAeRiN]

nice... tho i already finish hammer curls yesterday... sad ... I would like to ask, is it ok to do alternates on one set then on the next set, the double hammer curl?

[@Culurgione]

Excellent video Scott. Thank you for the content!

[@ScottHermanFitness]

You’re very welcome David!

[@jorgefernandohinojosajurad4735]

Excellent explanation when to sit and not!!!! Thanks!!!

[@hellrider7s922]

I will definitely consider this and thanks for the video now I know why I would feel tired without feeling much on my biceps. great advice

[@ScottHermanFitness]

Don’t worry man, I got you!

[@jordanfarmer309]

Are cross body hammer curls more beneficial than traditional hammer curls?

[@thescibsters2049]

Love stumbling on good people that talk like me! Wicked good video Scotty! It was pissah. 😂 Learned good hammah curl techniques! 🙏

[@hathlete4ever916]

More great stuff as always!!!! I haven't been as active on here over the past month due to working a lot of days and hours. Anyhow, for this video, would you recommend this on non arm or non bicep days as well?

[@shankhmukherjee4228]

Right when I start feeling I know quite a lot after 1 year of lifting you learn something new from Scott 😆

[@sy-uf2on]

Golden pieces of advice seriously

[@Xarmulous]

If there is one term that I have had to explain most to my friends is Mechanical Tension. Thank you for making that easier. I also have to explain what a TUR is but that isn't workout related lol.

[@ScottHermanFitness]

Lol. Maybe you need to show them some of my Dokkan videos too to make it easier :-D

[@Jamierockson]

My lats are to big to put my Arms fully down i have to do them diagonal.

[@ScottHermanFitness]

Lolol. Big lat problems.

[@abprepboy33]

hammers should be as straight as possible. incline regular curls are ok at a little diagonal angle

[@A.M_vibes]

should i keep shoulders centered or retract them slightly? I'm having a very slight disturbance in my right shoulder.

[@thesilenthero422]

I made almost all of these mistakes, glad I watched this

[@heavyt5702]

Great vid as always Scott. What are your views on doing hammer curls across the body? Lots of bros at my gym doing that over the standard version.

[@ScottHermanFitness]

Thanks my bro! 🤗 As for your questions the cross body targets the otter head of biceps. So its good to do, but its a different exercise placing more emphasis on outter biceps head than the brachialis or brachioradialis 💪🏻

[@rubenTR309]

I might try them seated from now on. I've always done these standing but most of my other bicep exercises (yeah I did hear what he just said but you get me) seated except for barbell curl.

[@bh2155]

Very good points, you taught me somethings I did not know.

[@kumquatmanager5799]

C'mon full body program!! Great content as always!!

[@ScottHermanFitness]

It’s coming Karen!!!

[@amitvilas1724]

I thought I know the exercise but I was doing it standing..from now on I'm going to do seated .I like the video

[@ITzSaipai4802]

Hey, I trained really hard with alot of volume for around 1 year with crappy nutrition, did I actually waste my "Newb" gains? Love your videos btw, thanks for the upload

[@ScottHermanFitness]

Possibly some of them. But once you start eating right, you can probably still see really good gains, like the tail end of newbie gains.

[@TheAngelofdead666]

Ha turns out i wasn't making too many mistakes, only need to fix the one arm at a time. i started doing them seated the on the last 2 pull days i had cause doing them standing was beginning to drain my overal muscle fatigue too fast. Nice to know these tips!