28 January 2025

Hammer Curls Are Stupid: A Summary of Dr. Mike's Insights

In a recent video titled "Hammer Curls Are Stupid," Dr. Mike from RP Strength dives into the mechanics and effectiveness of hammer curls, a popular exercise among fitness enthusiasts. If you’ve ever wondered whether hammer curls are worth your time in the gym, we’ve summarized the key points from Dr. Mike’s video so you don’t have to watch the whole thing.

What Are Hammer Curls?

Dr. Mike begins by explaining what hammer curls are: a variation of bicep curls where the palms face each other, resembling the grip of holding a hammer. This exercise primarily targets two muscles: the brachialis and the brachioradialis. The brachialis is located underneath the bicep and is responsible for elbow flexion, while the brachioradialis assists in forearm flexion.

Why Hammer Curls Might Not Be the Best Choice

Dr. Mike outlines several reasons why hammer curls may not be the most effective exercise for building the bicep's aesthetic appeal:

1. Limited Aesthetic Gains: While hammer curls do target the brachialis, they do not contribute significantly to the "peak" of the bicep that many lifters desire. If your goal is to achieve that rounded bicep look, hammer curls may not be the best route.

2. High Volume for Biceps: The bicep muscle has a high maximum recoverable volume, meaning you can perform a significant number of sets each week without overtraining. Dr. Mike suggests that if you’re spending time on hammer curls, you could be dedicating that time to more effective bicep exercises that promote growth.

3. Opportunity Cost: Most rowing and pulling exercises (like pull-ups and rows) already engage the brachialis and brachioradialis effectively. Therefore, spending time on hammer curls may not be the best use of your workout time, especially if you’re looking to maximize bicep development.

Recommendations for Hammer Curls

If you still want to include hammer curls in your routine, Dr. Mike offers some tips to make them more effective:

• Control the Movement: Avoid swinging the weights and focus on controlled movements. This ensures that you are genuinely targeting the muscles rather than using momentum.

• Use Variations: Consider performing hammer curls on a low incline or using a machine that allows for better control and tension throughout the movement.

• Mind-Muscle Connection: Focus on the muscles you are working. This can enhance the effectiveness of the exercise.

Key Takeaways

• Hammer curls primarily target the brachialis and brachioradialis but may not significantly contribute to bicep aesthetics.
• The bicep can handle a high volume of training, so prioritize exercises that promote bicep growth.
• Most pulling exercises already engage the same muscles targeted by hammer curls, making them less necessary.
• If you choose to do hammer curls, focus on controlled movements and consider variations for better results.

In conclusion, while hammer curls have their place in a workout routine, Dr. Mike encourages lifters to be mindful of their training choices and to prioritize exercises that align with their aesthetic goals. If you're looking to maximize your bicep gains, it might be time to rethink your approach to hammer curls.