Hammer Curls Are Stupid

Summary

In this video, Dr. Mike from RP Strength shares his thoughts on hammer curls, expressing skepticism about their effectiveness for building the desired bicep aesthetic. He explains that while hammer curls target the brachialis and brachioradialis muscles, they don’t deliver the same round bicep peak that people often desire. He also emphasizes that most back exercises already work these muscles, and therefore, prioritizing more direct bicep work may yield better results. Dr. Mike concludes by advising viewers to focus on proper technique, control, and understanding the opportunity costs involved in their training choices.

Takeaways

• 😀 Hammer curls target the brachialis and brachioradialis muscles, but aren't the best for bicep aesthetics.
• 😀 Biceps are hit better with supinated (palms up) curls, rather than hammer curls with a neutral grip.
• 😀 The brachialis contributes to elbow flexion, but doesn’t help with supination, making hammer curls less effective for overall bicep growth.
• 😀 Hammer curls alone won’t give you the desired bicep peak that many bodybuilders want for aesthetic reasons.
• 😀 Biceps have a high local maximum recoverable volume (MRV), meaning they can handle a lot of training volume before hitting a plateau.
• 😀 Focusing on more direct bicep work can help build a rounder, more aesthetically pleasing bicep peak.
• 😀 Most back exercises, like rows and pull-ups, already target the brachialis and brachioradialis, making hammer curls redundant for these muscles.
• 😀 If your goal is better bicep aesthetics, prioritize exercises that specifically target the biceps, rather than spending excessive time on hammer curls.
• 😀 Performing hammer curls with improper form (like swinging the weight) will limit the effectiveness of the exercise for muscle growth.
• 😀 To get the most out of hammer curls, try controlled movements using a low incline bench or free-motion machines for better form and muscle engagement.

Q & A

What are hammer curls, and how do they differ from regular curls?

Hammer curls are a variation of bicep curls where you hold the dumbbells with a neutral grip, meaning your thumbs point upward, unlike regular curls where your palms face upward. This grip emphasizes the brachialis and brachioradialis muscles.

Why does Dr. Mike think hammer curls are not great for muscle growth?

Dr. Mike argues that while hammer curls do target the brachialis and brachioradialis, they don't contribute to the iconic bicep peak that many people want. The biceps are better developed with exercises that involve supination or pronation of the wrist, not neutral grips.

What muscles are primarily targeted by hammer curls?

Hammer curls primarily target the brachialis, which sits underneath the biceps, and the brachioradialis, a muscle in the forearm.

What does Dr. Mike say about the aesthetics of training the brachialis?

Dr. Mike points out that developing the brachialis and brachioradialis does not provide the rounded, peaked look that most people desire for their biceps. Instead, it adds mass to the forearms and the elbow region, which isn't as visually striking as a larger bicep.

Why does Dr. Mike believe it's more beneficial to train the biceps directly?

Dr. Mike believes that the biceps have a high recoverable volume and can handle a lot of training. Focusing on exercises that target the biceps directly will contribute to a better bicep peak, which is often the aesthetic goal of many people.

What other exercises already target the brachialis and brachioradialis, making hammer curls redundant?

Dr. Mike explains that most row variations, pull-ups, and other vertical pulling exercises already work the brachialis and brachioradialis muscles, especially when performed with a neutral grip. This makes hammer curls less necessary if you're already doing those back exercises.

Can hammer curls still be effective for muscle growth?

Yes, hammer curls can be effective, but Dr. Mike suggests they are more useful when done with proper form and controlled execution. He advises using machines or doing them on an incline bench to ensure tension throughout the movement.

What is Dr. Mike’s advice on doing hammer curls correctly?

Dr. Mike recommends performing hammer curls with controlled movement, focusing on tension, and avoiding using heavy weights with poor form. Doing them on a low incline or with a machine can help maintain better control and muscle engagement.

Why does Dr. Mike criticize swinging heavy weights with poor form during hammer curls?

Dr. Mike criticizes using swinging movements with heavy weights during hammer curls because it reduces the effectiveness of the exercise. The focus should be on muscle engagement and controlled eccentric movement, not just lifting heavy weights.

What is the takeaway about training the biceps and forearms from Dr. Mike’s video?

The takeaway is that while hammer curls do target the brachialis and brachioradialis, they are not the most efficient or necessary exercise for most people. It's more important to focus on exercises that directly target the biceps for better muscle growth and visual results.