Arm Muscle Exercises : How to do Hammer Bicep Curl Arm Exercises

[kalijasin]

@s11181 But he's very fit.

[johnmorphed]

i hate this workout but it works.

[YaYCell43]

holy shit not enough videos for your channel??!??!

[AuTrickShotting]

can yous check out my 15 year old flex vid?! cheers

[the1codymcfeely]

@extremefush your a fuckin fag

[JDBLUES100]

@AndyHarglesis You must look a bit weird for a 13 yr old boy lol.

You shouldn't be doing heavy weights at your age - your skeleton isn't fully formed yet

[KerryDoan]

im listening to a guy from expert village that is smaller than my little sister. fml

[AndyHarglesis]

I'm 13 years old, weigh 203lbs of solid muscle and strength, no drugs, NOT EVEN PROTEIN SHAKES and I can hammer curl 100lbs in each arm for STRICT reps!

[extremefush]

@AndyHarglesis im better then you

[shadow1985ism]

@extremefush yeh right, u hvent even got a pic u silly little cunt, just a little keyboard warrior that would be owned with a single slap

[extremefush]

@shadow1985ism haha im the hugest ever, massive. People often confuse me with rhinos. I say no no no im human just like you.

[therealsteamingpile]

The reason for the comments is that nobody is interested in doing the exercise properly for best results, they just feel whoever is biggest has the best workout and if youre small then you have no clue what you are talking about. The gym I go to with the GF's kid has numerous high school guys that just try to lift heavy while I have tried to teach him the correct way to lift They are still flabby and no definition and he is getting huge with his lift weight rising slowly. Slow builds effeciently

[saionjik]

Why is vinny teaching me how to weight lift?

[CharitonWeed]

scooby sent me here.

[SlapstickCoyote]

@CharitonWeed doo?

[jalbahot]

Are you people on drugs or are you just a bunch of 12 year olds who expect everyone who lifts weights to look like disgusting steroidal bodybuilders? This guy may not have massive arms, but he's got good sized arms that are muscular, and he most definitely is not skinny. If he were wearing a tight shirt he would look way more muscular/bigger and even in that big shirt he's cleary not skinny and has pecs.. Honestly, the people that comment on videos like this are retarded.

[DragonRider520]

@jalbahot Completey agree with you.

[tarakaans22]

i`m 15 and i have bigger arms LOL

[MrXDronez]

@tarakaans22 haha me too

[pixelsvin]

@tarakaans22

Fat arms don't count :D

[tarakaans22]

@pixelsvin Yeah. But fat arms is definetlly aint my case. Sry for bad spelling...

[gembi92]

@tarakaans22 xD i'm 19 and have bigger arms D:

[RICHYrichMEOW]

thumbs up if you knew what the brakeealious was?

[007coolio007]

@RICHYrichMEOW learn to spell "brachialis" dumb ass

[RICHYrichMEOW]

@007coolio007 how bout you shut up. i bet you googled the spelling anyway. and making fun out of someone just because they spelt a word wrong is sad

[RICHYrichMEOW]

your gonna get hit your gonna get knocked out this is the ultimate!!!!!!!!!!!

[sadudas11]

ive been lifting for around 3 years and i still look like this guy can someone tell me whats wrong?

[ldreiiyeiistk]

@sadudas11 It all depends on your nutrition, amount of sleep, exercises, sets, reps and weight.

[SeriouslyPissedOff]

@sadudas11 Well what are you trying to look like? Likely your nutrition sucks. Without great nutrition don't expect great results. If that's not the case, its surely an issue with routine or technique. Is your strength increasing? Mass follows strength. If you're not movin' up on the dumbbell rack, then you're surely not moving up in muscle mass. At least not to any significant extent.

[datcuserida]

@sadudas11 

[hotaais]

thanks for this!

[willieofroanoke]

There's at least 50 varations on bicep exercises alone. The key to all of them is don't swing your arms or use your back. Until you get proper form down, you should do any new exercise in front of a mirror.

A good varation is to do hammer curls on a incline bench. The key here is keep arms straight. At start dumbbells should be a few inches off floor, slowly curl up. The second and third in this vid are good. The on your belly version is a killer.

watch?v=DEpCcSygXWE&feature=re­lated

[cp0414]

Wow you learn something new everyday.Been lifting weights since middle school,didn't know this exist.Good video.

[kosamaofficial]

Nice video..helpful

[artfuldodge]

if it works for you then cool, but i started doing these to change things up a bit for a bit of variation, im experienced and in good shape, i found that even with perfect form i kept pulling something in in the front of my shoulder, so id have to agree with danielgirotto

[Remoteshot]

Is there something i can replace those dumbbels with?

[FieldLogical]

@Remoteshot Cans of paint... Lol

[FatDaws]

Thank you mate for this, ive been doing them wrong, i was doing right arm up right arm down, left arm up left arm down etc etc etc.

:)

[x0xEmmaxRockzx0x]

people in the comments section are so weird... MANNY CASTRO!thats pretty close to my name

[Cold1Forged]

Has this guy ever done a military press? He should start...

[NekitGR]

why is there text in the middle? cant see shit!

[13andincrediblycut]

i can hammer curl 80lbs+ if i swing and im only 13.

thats good?

[RubberKookie]

@13andincrediblycut nope.

[13andincrediblycut]

@RubberKookie well my max curl with perfect form is 77lbs one arm only. ;)

[dylancbk]

@13andincrediblycut nope! who cares how big the weight is just use perfect form! DO NOT SWING! you will injure yourself!

[13andincrediblycut]

@dylancbk I don't swing my max is 77lbs with perfect form from dead hang using NO momentum OR swinging. :)

[Schredder222]

Is it bad to change the curl from a hammer curl to a normal curl half way through. i.e. start with hammer however by the time the dumbbells are at the chest they are in normal position (parallel to the body). I figured maybe I could get the best of both curls in one but maybe it's not good?

[danielgirotto]

@Schredder222 no, thats how you pull a ligament/muscle

[Schredder222]

@danielgirotto But I've seen so many people do it. I think I even saw a video telling you to do it for a specific type of curl.

[Alexdraws1988]

do some pull ups, push ups and dips, fuck the weights! you will looklike this guy.

[HassanTheSlayer]

and wut makes u think that i'd listen to u ?

[goodaiyai]

he look skinny?..?

[littlebrownboy23]

@goodaiyai

somewhat in the arms, but his upper body looks to be in shape lol

[deepakjindal070]

Hey guys.. i personally think that we should start our biceps exercise with hammer curl, becuase it wont effect on your biceps fibers.. it just helps in pumping blood to muscle.. then.. do go for wide grip barbell curl when your arms are ready to lift weight.. let me know what ya think.. anyone..

[saigethrasher]

im 5-5 and im 115 pounds, how much weight should i be curling as a begginer?

[deepakjindal070]

@saigethrasher depends on your strenght level.. pick a dumbbell and try to do 10 rep. you are can do it, weight is good for you.. if you can think could go for 15-20 with this weight, simple increase it.. :)

[Legitbob]

wow people its called being toned

[RangersAirsoft]

0:01 skip ads

[murtadha12345678910]

@RangersAirsoft or press refresh :)

[RangersAirsoft]

@murtadha12345678910 ty man i didnt no that :)

[murtadha12345678910]

@RangersAirsoft no problem :)

[SlapstickCoyote]

@RangersAirsoft lair

[pwalsh67]

Great stuff.

[JCCabeleira]

he doesnt have arms, but its not case to say he is skinny

[kukubird92]

this guy doesnt even have big biceps

[SSHadeS22]

talk and not practice ;DD

[Noah7147]

talk talk talk talk talk talk

[MrBiggi1995]

Simple and very useful  definely going 2 try it

[altanD]

Can someone help me please, i have a qstion

For what do you need shoulder muscles ?

Ty

[Noah7147]

@altanD front raises and shoulder presses.

[B1ackAce15]

For somebody that skinny you would think he would be looking up these videos

[Kyr4x]

i'm 16 and i have bigger arms than this guy

[mrseanpride]

@Kyr4x sick

[TheChilliT]

@Kyr4x that's cool

[lassekkk]

You wanna get tips ? get it from a bodybuilder, ho have the results for evidence !! this guy gott smaller arms than my mother!

[EPINERD]

you can tell this guy has ot uszed steroids :L unlike some of the other BBs

[LadyLuck34]

The biceps cannot be fully contracted (and thus not significantly fatigued) unless the hand is fully supinated. So since the hand never fully supinates in a hammer curl, you are not giving the biceps any meaningful work when you perform this movement.

[JimmaayN]

@LadyLuck34 your FKED it works the inside of your biceps who the hell cares every fken movement develops a muscle

[KISSfanswe]

wtf is the outer head of the biceps?? Biceps brachii only has one head!!! You probably mean Brachialis but that's another muscle....

[thefalz]

Different 'experts ' say different things about what you should do, just listen to everyone, stay open minded then reach your own educated conclusion is what normally works best.

[jijenikkke]

true man, i hear so many different things.. different friends already advised me different stuff... and these pro videos on the internet aint exactly the same either.

[thefalz]

yeah, thats not just with working out though, in every part of life ya gotta listen to everyone and reach your own conclusion, thats the best way, at least I believe it is.

[fdfd434343]

@thefalz couldnt have said it better myself.

[oORlxOo]

@thefalz Thats not allways true.

[DANKandBLUES]

@oORlxOo No, it is.

[Gnomestone]

I've been told to do one arm at a time with hammer curls.

[dees900]

Heh guys i,ve goin 2 gym 4 2 months now...but i feel that im very weak 4 a guy...i get tired easily...any help from u all...thxs

[ECWUSA1995]

yea, a 9mm to your head should do the trick

[adamsthecoolest]

sure you could try a gun as you are a fag i mean come on who do you think you are " put a gun to your head it will do the trick" <--- yea maybe but if i do the same i am sure it will shut you up, wigger

[tubesteakbooky]

why all the stupid comments? wtf is wrong with people these days?

[oOoRUSSAKoOo]

@tubesteakbooky they suck :DDDDDDDDDDDD:DDDDDDDDDD:DDDDD­DDDDDDDD:DDDDDDDDD

[Cookalookas]

@tubesteakbooky trolololol lolo lol lolol lolol, hah ha ha haaaaaaaaaaw

[adamsthecoolest]

eric mate i dont think you have seen me therefore you cannot judge so keep that mouth of yours shut

[adamsthecoolest]

i dont know why you bother commenting if you are just going to get rinced over the internet

[ECWUSA1995]

lol cuase it was funny and yea i would love if you put it to your head too

[adamsthecoolest]

yeh i am sure you can and i am sure you could. (not) you are just another one of those fools who thinks he is big and cool i will give you my address to prove i dont give a shit and i am sure you wont do anything because you are a pufter

[ECWUSA1995]

kk msg me my address and if you live near me il see what i can do

[ECWUSA1995]

*your address lol

[adamsthecoolest]

ta7 9nj shapwick mannor taunton England

yeh let me guess not near you yeh didnt think so fuckin hommo

[ECWUSA1995]

lol your an angry little guy arnt cha? Just drink your warm milk and do to bed buddy

[adamsthecoolest]

its funny as you where the hostile one and now is trying to make sound like i am the hostile one. well my friend look down the page i am calm always have been, you are the one talking shit. oh by the way it is GO TO BED not DO TO BED

yeh bye mate cheers bye

[ECWUSA1995]

hahaa i looked and didnt find anything that seemed hostil but its "make ME sound" haha dumbass go to bed

[Morg00007]

so if your excercising like this along with other excerices shown....how long a day should you spend doing this?

[NiTr091]

@Morg00007

this specific exercise, a few sets,

make sure you do a suitable weight to do 8-10 reps for each.

dont work biceps everyday.....

[Morg00007]

im spending around 20-25mins a day jus doin general lifts....how comenot everyday?

[NiTr091]

@Morg00007

you shouldnt work the same muscle everyday as the muscle needs to rest and during its rest it will grow.

it is ideal to give a muscle 48 hours of rest before working it again to prevent injury.

[adamsthecoolest]

looks like a fag lmao

[ericthedead4]

@adamsthecoolest he looks like a fag? He could break you in half.

[kbi35]

The OP should train on a regular basis. It looks like he never lifted a weight in his life. Guy has all the knowledge but doesn't use it for himself.

[2buck4dH8rz]

lmao lanky

[NIKM21]

The hammer curls is a nice exercise as a finish for your biceps workout.

For example:

Barebel curls 3*6-12

Hantel curls  3*6-12

Hammer curls 2*6-12.

Hammer curls is a nice way to activate the other muscles on the bieceps and forarms.

What I think, is that you shouldn't do only hammer curls for bieceps, but combinde atleast hantel curls and hammer for the best possible results.

[mark6personaltrainer]

Firstly not all body builders are massive steroid pumped meat heads.

Second i was commenting on others comments about his "impressive muscles".

Lastly i doubt you look like either.

[mark6personaltrainer]

The outer bicep is the BRACHIALIS. The muscle he points to in the forearm is the BRACHIORADIALIS. If your gonna post tutorials then get your facts straight.

He is right though that Hammer curls do work the outer bicep. Many people focus too much on the Bicep Bachii and ignore this muscle.

Oh and sorry i have to disagree, this guy does not have impressive biceps. He just looks like a gym instructor. Not a body builder.

[TheDudeFactory]

I'd rather look like him than a meat head body builder

[brownbigb]

well said, but i would say that it is more outer arm rather than outer bicep. the brachialis is not really part of the bicep, but it is part of the upper arm. you have to train it to have good arms.

[clanOT]

its actually lower arm

[brownbigb]

wtf? the brachiali is not lower arm. the brachioradialis is

[clanOT]

brachioradialis is the forearm which is not the lower arm in medical anatomy

[brownbigb]

than what is the lower arm?

[WasGibtsLeute]

0:55 No, sorry, dude, this is NOT the M. brachialis, bcause the M. brachialis is situated under the M biceps.

This is the M. brachio-radialis. Starting at the upper arm going round and down to the processus styloideus of the radius.

[a6n6g625]

some people really need to learn how to spell..

[mumulove]

That's not even a hammer curl.

[brownbigb]

what is it then?

[mumulove]

An inverse somalian quadragrip curl.

[brownbigb]

wtf? how is that different from a hammer curl? if it is this exercise.

[mumulove]

Aka an OWL GRIP curl DUH

[Retrodesperado]

Do what you can handle.. In time you will be able to lift more. Lift small to tone and lift heavy to bulk up. Do sets. I usually do 50 reps with 10's.

Do 50 reps.. 5 sets.

[brownbigb]

entirely wrong man. you can build muscle, and you can lose fat. to amintain muscle while losing fat you have to keep training the way you built it. bulk up is just another term for getting fat

[iNsTiiNKz]

that's WAYYYY too many. ur fuckin up ur muscles. i do 10 sets of 10.

[sueishere25]

Thank you!

[springtrucker]

How does this weak exercise build real mass with 3 seconds up, and 3 seconds down? It looks more like a rehab move then a mass builder.

[brownbigb]

slow is good. small weight, concetrated slow movement builds muscle. who cares about "mass" !!!! build muscle.

[Shitdudeee]

Is it a16:1 format or is realy smal?

[merve619]

yea i think he is small.. he is just ne of tose guys that know the physiology of the muscle not really the pracical side

[Sportalkreplay]

your suppost to bring it up higher

[brownbigb]

not really

[JMONEYCRUZ]

does it make a difference doing dumbell curls standing up and sitting down?

[kingofcraig]

wft? This guy hasnt got any arms or anything? I think he should try working out before you do vids on fitness!

[shawnwilkesbooth]

The average bicep for an American male is something like 12 inches, that guy's quite a bit bigger than that.

[kingofcraig]

I think you mean the ave ARM size not bicep dude. I think most men have that, if you don't then you one small guy. He has NO arms, my gran has bigger arms then him.

[shawnwilkesbooth]

What's "arm" size then? When you say arm you mean bicep (though the measurement really encompasses biceps and triceps), and no most guys don't even have close to 12 cold or even flexed. Hell when I started lifting a few years back I was at 11 cold and 13.5 flexed.

Or maybe you hang out with a lot of fatasses? All the skinny guys I know are probably around 10 cold.

[kingofcraig]

Arm size is the whole area as you just said yourself ''biceps and triceps''. The triceps are a bigger muscle group then your bi's. Yes fat people wil have a lot of mass, but not muscle. I have 14/16 before and when I ''flex''. Is that ok?

[georgebirley89]

straight back please

[Madmongul]

I'm a skinny boy and the max weights I can do is 25s but that is REALLY Hard. So I moved down to 15s and I usually do 3 sets of 12 everyday. IS this good?

[OnlineUniverse]

do super sets, so try any variation of push ups or any other non-equipment exercise then perform 1 set of 12 with the dumbbells and repeat 3-5 times. Or as many as you can handle. Lemme explain so "1a" means one part of the super set, which you can choose push ups or w/e, then with no break move on to 1 set of 12, then after your done take a short break, 20-30 then repeat the super set again, hope this helped.

[HeidarMa5kon3r]

and u should be lifting a bit heavier weight´s skinny guys need to lift heavy 4-7 reps maby

[Steway89]

You don't need to gain acceptance from other people on how much you can lift. It is all about the individual, and whether or not you are pushing yourself to YOUR limit. If you are, then yes this is good.

[dimeb135]

hey man, lift what you can and in time you will work your way up. of course if you are naturally a skinnier person you wouldnt be able to lift as much as a bigger guy, AT FIRST. just keep at it.

[eyram89]

naww man you should do 3 sets of 30

depending on your age

[shawnwilkesbooth]

Don't lift every day. Split your body up into various parts for the week and work those only that one day. Diet and rest are more important than the lifting itself, and many fail to realize this. You need to be eating above maintenance with clean foods giving you the right nutrients.

[iNsTiiNKz]

3 sets of 12? that's weak...

[Cami7ord]

did u needed an expert to teach that???

[thug0gr3]

what is that guy got to do with anything, he looks like he's got nothin' to do with workin' out ! LAME !!!!

[luis939]

the muscle he is pointing at is NOT the brachialis...it is the brachioradialis.....the muscle belly of the brachialis is superior to the elbow joint

[bowlofarthritus]

How come on my regular curls, 40 pounds are my max, while in hammer curls, I can do 50 pounds?

[Christo2k]

Coz you're using an extra muscle?

[AKBeazBoi]

am i doing this right. Im aiming to build muscle btw. I got a pair of 7.5kg dumbells. Every mond, wed, fri i do 3 sets of 10 reps. I can feel the strain on the muscle as well.

[simonedwards1000]

Find the wheight that you can barely lift one rep with , your wheight for working out with should be 70% of this wheight. do 6 / 8 reps. if the last rep isn't to failure then uncrease the wheight.. Heavy wheights , low reps. to failure.

[jpro747]

if it aches the day after then yes

[abdule123]

do alternate, to concetrate on form, flex at beginning, sqeeze at top, control the lowering. 4-6 reps each arm for strength (heavy). 8-10 reps for arm size (medium heavy), 10-12 reps for endurance/toning (good if ur a woman), this is not an exersize to go really heavy on, leave those for bar exercises (ez curl, barbell curl) do 8-10 reps

[hayden0790]

in order to get big u must move serious weight!..check out any bodybuilding site..

[iceddust69]

ya that and eat like a frickin beast

[mightymountaineer7]

lighter weight more reps is better because your biceps are getting more fatigued and in result they bicep gets bigger

[Kamakaze2000]

i thought that would more tone the muscle rather then build size?

low reps max weight builds?

[Visbokaal]

Heavy weights = big muscle. Rather do 8 reps with heavy weight than 20 reps with less weight.

[kiril1]

How much heavy should it be?How I know my limit fot this?

[pkhamidar2com]

20 reps with light weights are better, your muscle is working and stresing repetitivly, better, trust me

shut up, dont say trust me unless youve got sources which i doubt you do