alright so if you're looking for something to blow up your arms your forearms and your biceps you've come to the right place I have some cool variations I'm going to show you on hammer curls today so stay tuned I ride hyper body so I've been getting some questions about forearms and biceps like what are some exercises to really blow up your forms and biceps and the first thing you always think of is a hammer curl a hammer curl is awesome for your brachioradialis that's this muscle right here and also for your brachialis that's just kind of that bubble shape muscle but hammer curls have traditionally been used for your brachialis and your brachioradialis because when you use a neutral grip it takes some of the stress off your bicep and puts it on your brachialis but make no mistake about it it still works your biceps so don't let anybody tell you what hammer curls are breakouts doesn't work your biceps I think hammer curls are a great way to train your upper forearm and your bicep and your brachialis so what I want to do is I'm going to show you three cool versions this is version number one it's actually on a rogue bar here with different variations I would encourage you to look at elite FTS net elite FTS nets website has some really cool Swiss bars that you can use I would show you their bar if I had it today but I don't have it today I just have this bar I like the I like the variation of the bar that's not quite neutral it's kind of tilted oh so let me show it I mean you can use it here what wait a minute there you can use it here see how there's a little bit of a tilt inside or you can even use it out here if you come out a little wider you're gonna get a little more brachialis on the outside of your bicep if you come in you'll get a little bit more bicep but you still get because again your grip is still neutral you're still gonna get a lot of brachialis and brachio radios but I never really see people curl them with this bar and it's actually a phenomenal bar to do curls with so that's version number one I would try to do higher reps who knows I try to do sets of like 12 12 to 15 reps okay that's version number one all right so this is version number two this used to be one of my favorite brachialis bicep exercises I got away from them but I've been doing them a little bit again here recently so I'm getting the flat part of the preacher bench so this is the part people usually use I call this the spider part of the bench because you do spider curls on this but instead of doing the Raven crow we're doing hammer curl so hammer curl this way so we're getting a lot again breaking out brachioradialis a lot of bicep see that you can see my biceps working and we're getting a lot of brachialis come down get a good stretch beautiful these are awesome it's burning right now so that is version number two now version number three this is called a pinwheel curl so normally you do a hammer curl this way which is fantastic but now we're going to do it across your body so we're gonna come this way I typically will do eight reps on one arm and then eight reps on the other arm it's still a version on a hammer curl still still here here and here okay squeeze your biceps really hard don't just move the weight okay you got to squeeze on these I actually like to dip my shoulder a little bit and curl up like that so I get an extra hard contraction so once you give those a try too now if you wanted you could do all three in one workout that could be your entire forearm bicep workout so give those a shot three really cool exercises that I think you're going to enjoy comment below let us know let me know which thing see you next time [Music]