Uploaded July 2026 | Updated September 2026, 2 weeks ago
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.
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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.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
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.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
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.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
