Hey, what's going on Nation? I'm Scott from muscularstrength.com and in today's video
I want to talk to you guys about what grip on the hammer curl is gonna
Give you the most gains as you're doing your routines
and for those of you who don't know a hammer curl is when your palm
Is facing in and you go up like this and you can do it one at a time you can do it
Alternating you can do both arms at the same time
and you can even do it seated, there's a lot of ways you
can do this movement, but when it comes to maximizing your gains
how you grip the dumbbell is gonna play a huge role and not only how much weight you can lift
but how many repetitions you can do as well and the reason is because
forearm fatigue kicks in really quick with this exercise
and if your forearms give out that means your grip gives out
and then you can't do any more repetitions now first and foremost
guys the hammer curl is not a bicep specific movement
and the reason why is because there's no supination okay?
Supination is what really engages the biceps, which is
why you feel them so much when you do a regular dumbbell curl
But when you hammer curl you might notice that you do feel obviously some
bicep engagement because we're still curling the weight
But the majority of that engagement is going through the brachioradialis, which is right here
and the brachialis which is a little muscle inside of here, so
Why do want to work those muscles? Well obviously
because I want my arms to look huge and to be honest with you the bigger
the brachialis gets that actually can help increase the peak of your biceps, so that's a video for another day
Now when it comes to this exercise and you want to maximize your gains you have two options
you can either walk over to the rack and you can grip the dumbbell with your hand in the middle like this or
you can grip it more towards the top
so that some of the weight of the dumbbell actually rests
on the top of your hand and you don't have to grip it as
hard in order to perform your repetitions now instinctively when we go
over to the rack and we grab our dumbbells
Instinctively we'll grip it right in the middle like this because you're going to go over to the rack
and you're just going to grab it so you might be doing all of your sets this way and what happens when you do it
this way is that you have to squeeze so hard
to hold that dumbbell in place that your grip strength can start to give out relatively quickly
It is okay to slide your hand up to the top like that and perform your repetitions
You're still targeting the same muscles alright except that now you don't have to rely so much on
Your grip strength to do more repetitions, so what's the solution to maximize your gains here? Well in my opinion
I would do it both ways
let's say you're doing four sets on your first two sets
I recommend grabbing the dumbbell in the middle to work on your grip strength because
you guys should always be working on improving your grip strength
and then for the next two sets when your grip starts to give out
slide that hand up, just like this so you can still complete more reps with more weight
But don't have to worry about losing your grip on the dumbbell so
Really quick videos to help you guys maximize
the exercise and it's actually a lot more to this exercise as different
variations that you can do for this exercise
If you guys would like to see the video talking about all the different variations
and the do's and not dos I can make a dumbest mistakes video for the hammer curl
And if you want to see it, I want you guys to smash that like button over 4000 likes
I will do this video within the next few weeks to help you guys maximize your gains
So as always
Be sure to turn on notifications. You'll never miss a new video upload from me
I switched it up and as always guys more good stuff coming soon
See ya