However, if the goal is muscle gain, you want to be able to lift as much as possible and you will be able to lift significantly more weight with more control performing this movement one arm at a time. Now, if you curl both arms at the same time, yes it takes more core control, and yes you will fail a bit quicker with heavier weights. If there was ‘too much rest’ due to alternating your arms, then in theory you should be able to crush 30 – 40 reps easy with 50lbs – 60lbs.
Seriously, grab a pair of the heaviest dumbbells you can handle, and start cranking out some reps. So if you think the fraction of a second between alternating arms is enough to interfere with the intensity of your reps, then there’s only one conclusion I can come to and that is that you are hammer curling with baby weights.
DUMBBELL HAMMER CURL FULL
Really, resting? You still have to grip the dumbbells tight and keep the triceps flexed for full extension at the bottom of the movement! Not mention, this is where the STRETCH is for the muscles you’re trying to train. Well, let’s put this myth to bed with a little something I like to call common sense. Let’s open up a can of worms with this mistake! This is actually debated quite a bit because some people will try to have you believe that if you curl one arm at a time your other arm is resting, thus gains are lost. Mistake #3: Curling Both Arms At The Same Time! Every rep counts and every rep should be aimed towards maximum muscle breakdown. So to do that, you have to come up and really flex your arm to force as much blood into the area as possible and then control the negative. What you want to do is utilize mind-muscle connection and really work the muscle you’re targeting. So yes you do need to overload, but overloading with weight you can’t control is a recipe for little to zero muscle growth and a possible injury. Remember, you’re not strength training here, you’re building muscle. Proper form includes a fully flexed tricep at the bottom of the movement, keeping your elbows in front of your hips as you curl up, and then flexing your biceps as hard as you can at the very top of the movement. Zero mind-muscle connection will result in your inability to flex, squeeze, rip and tear your muscle for growth… period! I see dudes all the time in the gym swinging 70lb or 80lb dumbbells with no control whatsoever. This includes both full range of motion and controlled negatives. Now that you know this, just make sure when you’re training your arms that you don’t replace a biceps focused movement with hammer curls – you want to do both! In fact, if the brachialis is developed properly, it can have an effect where it makes your biceps look even bigger because that muscle sits right in the middle of your upper arm. But don’t think you’re wasting your time! Developing these two muscles is very important to having thick and muscle-bound arms. Obviously you’re flexing the elbow joint which means the biceps are involved, but the hammer curl mainly targets the brachialis and the brachioradialis. This is probably the most common mistake. Mistake #1: Treating The Hammer Curl As A Bicep Curl Today, we’re talking hammer curls! If I could just pick one biceps exercise most people not only have bad form with, but use incorrectly in correlation to building big biceps, it would be this one.
It’s time for another installment in the dumbest mistake series! If you haven’t seen the other videos in this series, you can check out the full playlist HERE.
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