Home bodybuilding workout: hammer curls exercise
Video clip illustrating proper form of the hammer curl exercise for biceps. The key in this arm exercise is a slow and controlled motion without swinging or jerking. Make sure to keep your elbows pinned at your sides and dont allow them to move forward or backward.
As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
Duration : 0:1:1
Tags: arm, bicep, biceps, bodybuilder, bodybuilding, curl, dumbbell, exercise, flex, muscle
August 30th, 2008 at 11:33 pm
this guy is amazing …
this guy is amazing 4 putting stuff that actually works on here and his site 4 free, finnaly, a genuine decent unselfish person. ur the best dude
August 30th, 2008 at 11:33 pm
scooby your the …
scooby your the best and i just wanna tell you that your so nice for putting your videos and secrets of bodybuilding to the public for free. i feel sorry for you since people are stealing your videos to make money. i hope they all die =-)
August 30th, 2008 at 11:33 pm
i think i was using …
i think i was using too much weight then..
thank you scooby
August 30th, 2008 at 11:33 pm
brilliant!! i …
brilliant!! i really feel the burn! definatly works
August 30th, 2008 at 11:33 pm
this is one of my …
this is one of my favorite forearm exercises.
August 30th, 2008 at 11:33 pm
Well, how much …
Well, how much muscle you build is up to you, but the same workouts that build lots of muscle over time will build some muscle over less time for you.
Then use diet, routine calisthenics and occasional workouts to maintain that level of muscular development and definition.
Work out until you’ve gained the mass you want, then use occasional maintenance workouts to keep it, in combination with aerobics to define it.
August 30th, 2008 at 11:33 pm
Trains the same …
Trains the same muscle groups every day of the week, I should say.
August 30th, 2008 at 11:33 pm
There is such a …
There is such a thing as working out too often. You build muscle tissue from resting, and not properly resting will end up burning away muscle mass. No world class bodybuilder trains every day of the week.
August 30th, 2008 at 11:33 pm
to gain mass, you …
to gain mass, you must lift heavy. If you did, then you would not be able to run 50k a week or lift everyday because you would be too sore. There is such a thing as working out too much. Keep that in mind. But they key to building is if you arent pushing your body to maximum, you wont build. Apart from that, you need to be eating about 4 - 5 small meals a day of healthy stuff. Protein, good carbs and fats.
August 30th, 2008 at 11:33 pm
I can only guess …
I can only guess that more food would help. Your running is buring calories and useing all your nutrituion?
August 30th, 2008 at 11:33 pm
same with me dude. …
same with me dude. i lift every day and run about 5 miles a day. and i cant put on weight no matter what i do
August 30th, 2008 at 11:33 pm
won’t excess cardio …
won’t excess cardio eat away muscle though? im running about 50k a week while lifting 4-5 times a week, an hour plus each time, and my growth has stopped. i can’t gain a pound anymore.
August 30th, 2008 at 11:33 pm
I did some curl …
I did some curl with much heavier weights- but I would like to think the form is good. Yah- it was a sort of bad day.
August 30th, 2008 at 11:33 pm
IMHO, the only way …
IMHO, the only way to gain definition is to lose bodyfat. Muscle building exercises have nothing at all to do with definition. Do cardio till you have the bodyfat/definition you want. Do resistance training till you have the muscle mass you want. Make sense???
August 30th, 2008 at 11:33 pm
I agree, a lot of …
I agree, a lot of people dismiss 20 reps unjustly. They forget about stabilizer muscles.
August 30th, 2008 at 11:33 pm
20+ is not a waste …
20+ is not a waste of time. it works your slow twitch muslce fibre, giving you more muscle endurance.
August 30th, 2008 at 11:33 pm
Me too, something …
Me too, something like a basketball player’s body ykno…
August 30th, 2008 at 11:33 pm
i dont wanna really …
i dont wanna really get big buffed muscles like that guy, im working to have a great muscle definition and a slim body, not really buffed
August 30th, 2008 at 11:33 pm
muscle is muscle, …
muscle is muscle, fat hides it… lose the fat, that will bring the definition… build the muscle by lifting properly, not doing 20 reps… 20 is a waste of time, 8-12 with the heaviest you can handle in correct form will bring the greatest strength gains, and then lose the fat by eating right and exercising.
August 30th, 2008 at 11:33 pm
depends… 3-5 reps …
depends… 3-5 reps for power… 6-10 reps for mass and about 12-20 reps for definition
August 30th, 2008 at 11:33 pm
nice, but i have a …
nice, but i have a question, you have to do the reps slowly in order to gain mass right? if you do reps fast with somewhat low weight youll gain definition and not all that mass right?
August 30th, 2008 at 11:33 pm
2 questions:
1) how …
2 questions:
1) how high should you bring up your arms for the dumbell and hammer curls? I always assumed as far up as the can go for each rep in a set.
2) how long do you give your arms a rest between dumbell curls and hammer curls? or do you even do both those exercises in the same workout typically?
btw, thanks for the info, scooby! it’s like having a personal trainer available on your own schedule.
August 30th, 2008 at 11:33 pm
so is that all u …
so is that all u can lift like that scooby or is this demonstration
August 30th, 2008 at 11:33 pm
love hammer curls!
love hammer curls!
August 30th, 2008 at 11:33 pm
this is good to …
this is good to watch, exellent form couldnt be better.