@madscientistofmuscle: This is a BEAST on the forearms and grip (and also the brachialis) because of the weight of the bar AND how you're MOVING and BALANCING the bar as you do the exercise. It's a Two Barbell Hammer Curl. And yes, you CAN absolutely do it with one bar at a time. I have two bars so I use two bars because it keeps challenging the non-curling hand's grip, too, and I find it keeps me better balanced. To mimic that without using two bars, you could potentially just hold a 45 lb dumbbell in the non-working side hand while you curl the bar, but that's not 100% necessary. It's a pretty straightforward setup... grip the almost in the middle (you actually want the index finger to be a bit higher up from the very center). You'll be able to gauge the best balance point once you start doing the curl and you'll likely need to adjust grip placement a bit. You will obviously need to be strong enough to curl the 45 lb bar (or you could use an EZ curl, which you could then load to whatever weight you need - the shorter bar size will hit a bit different but will still be very effective). Do this one slow and under control... that's a big part of the benefit of the exercise. You're constantly fighting to control the bar as you're doing it and that's primarily grip and forearms. I like to bring the bar all the way up and around until the bar is horizontal. For me, I also have to watch out for my ceiling and overhead lights, but if you're in a regular gym, you'll have to also watch out for people, so work in a non-busy area for these. These are amazing for forearms and really hit differently than dumbbell hammer curls. --- Want bigger arms FAST? Do THIS specialization program for 3 weeks... Link in bio #hammercurls #bicepcurls #gripstrength #forearms #nicknilsson

Nick Nilsson

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Friday 03 July 2026 19:20:28 GMT