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Forum » Is doing heavy hammer curls daily overtraining?
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Thread: Is doing heavy hammer curls daily overtraining?

post 10000144419 04-28-2026, 08:54 PM
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Is doing heavy hammer curls daily overtraining?

i isolate my forearms every day gettin that popeye look but it's a muscle u can train daily right?
post 10000144427 04-28-2026, 09:10 PM
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Originally Posted By explosiveMidget⏩
i isolate my forearms every day gettin that popeye look but it's a muscle u can train daily right?
LOL'd no, but they're a small muscle and you don't need to train them daily.
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post 10000144430 04-28-2026, 09:12 PM
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It might be okay for a little bit, but doing the same motion with heavy weight daily will lead to issues like tendon/ligament strain/tears and/or joint issues.
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post 10000144436 04-28-2026, 09:18 PM
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Originally Posted By kimm4⏩
LOL'd no, but they're a small muscle and you don't need to train them daily.
Obviously I do regular curls shoulder presses etc but hammer curls are my favorite exercise i like to squeeze the bar like i'm tryin to crush it

they're certainly growing I stopped lifting for a while after gettin sepsis but i'm back to 110% i'm doing 100 pushups a day but I do them properly right down to the floor and right up again not those half reps shit

lifting is simple and people complicate it just pick the weight up and put it back down again and u either push or u pull.
post 10000144437 04-28-2026, 09:21 PM
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Originally Posted By Lefticle⏩
It might be okay for a little bit, but doing the same motion with heavy weight daily will lead to issues like tendon/ligament strain/tears and/or joint issues.
shit like tendonitis? I do different variations so they're not the same every time but tearing ligaments or tearing major muscles is something to watch out for
post 10000144442 04-28-2026, 09:24 PM
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Originally Posted By explosiveMidget⏩
shit like tendonitis? I do different variations so they're not the same every time but tearing ligaments or tearing major muscles is something to watch out for
Doesn’t really matter, it will still strain your arms if it’s a similar motion. I’d give it a few days in between. You’ll probably get better muscle growth and reduce your risk of injury.
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post 10000144447 04-28-2026, 09:33 PM
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Originally Posted By Lefticle⏩
Doesn’t really matter, it will still strain your arms if it’s a similar motion. I’d give it a few days in between. You’ll probably get better muscle growth and reduce your risk of injury.
Aye so basically overkill when i started lifting at 13-14 years old all i did was hammer curls for the first year not even joking my forearms were bigger than my biceps and shoulders and it's becoming that way agaiin. I never feel any strain or injury but that's probably because i'm drunk most of the time and can't feel it lmao

They're continuing to grow and bulge more rather than shrinking which would indicate overtraining IMO so i do them daily but maybe 3-4x a week is enough
post 10000144450 04-28-2026, 09:35 PM
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If you're able to progressively overload without discomfort, then it's fine for now, but start giving yourself some recovery time if you aren't progressing or have even the slightest pain because you're definitely asking to develop tendon issues.
post 10000144453 04-28-2026, 09:44 PM
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Originally Posted By radrd⏩
If you're able to progressively overload without discomfort, then it's fine for now, but start giving yourself some recovery time if you aren't progressing or have even the slightest pain because you're definitely asking to develop tendon issues.
Yeah I need to take 2-3 days break and focus more om shoulder presses for the rest of the week and some bench and pushups as well

but yeah i can progressively overload with no problems i did 10 reps of 30kg(66lbs) each erm earlier and 50 pushups in a row

for someone carrying as much weight as i do for my height i don't look nearly 200lbs but i aim so shit ain't easy but i got energy for days
post 10000144456 04-28-2026, 10:00 PM
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Originally Posted By explosiveMidget⏩
Aye so basically overkill when i started lifting at 13-14 years old all i did was hammer curls for the first year not even joking my forearms were bigger than my biceps and shoulders and it's becoming that way agaiin. I never feel any strain or injury but that's probably because i'm drunk most of the time and can't feel it lmao

They're continuing to grow and bulge more rather than shrinking which would indicate overtraining IMO so i do them daily but maybe 3-4x a week is enough
Well have fun lol
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post 10000144460 04-28-2026, 10:06 PM
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Originally Posted By Lefticle⏩
Well have fun lol
I'll post pics again because i;ll get my forearms ridiculously jacked and prove u can isolate 1 muscle and it will grow no pump or even flexing here at 5''6 192lbs i'm right handed too so this is my weaker arm

post 10000144511 04-28-2026, 11:37 PM
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Seems excessive, but I like it op!

Hammer curls are the chit bro, like to hit that hard on pull day. Usually do sets from 50lbs down to 25lbs with 5lb drops each set.
post 10000144515 04-28-2026, 11:44 PM
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Originally Posted By headturner1⏩
Seems excessive, but I like it op!

Hammer curls are the chit bro, like to hit that hard on pull day. Usually do sets from 50lbs down to 25lbs with 5lb drops each set.
At 5'6 ur nearly a foot taller than me boyo manlets can fill out their arms a LOT easier because of our proportions and smaller limbs i think being called popeye or people jokin about me eatin spinach i take it all as a compliment

but i don't want tendontis no offence to major or any of that shit either to develop from overdoing it.

Hammer curls are the shit tho that's all I did when I began lifting at a young age i'm 35 no so should take joints, lligaments and my elbows into consideration
post 10000144527 04-29-2026, 12:07 AM
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Originally Posted By explosiveMidget⏩
shit like tendonitis? I do different variations so they're not the same every time but tearing ligaments or tearing major muscles is something to watch out for
You called ?
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post 10000144528 04-29-2026, 12:09 AM
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Originally Posted By MajorTendonitis⏩
You called ?
lmao could i develop major tendonitis from hammer curling every day of the week?


that's the question here m8
post 10000144529 04-29-2026, 12:09 AM
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post 10000144532 04-29-2026, 12:11 AM
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you can do biceps/tris/forearms everyday. it's not a compound movement
post 10000144535 04-29-2026, 12:12 AM
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Originally Posted By explosiveMidget⏩
lmao could i develop major tendonitis from hammer curling every day of the week?


that's the question here m8
Well not at first ,but srs you’re poking a hornets nest .I benched for years but it only caught up with me when I was 48 , and will never really completely go away .
I’d do that twice a week max . I mean you gain muscle when it’s healing , not when you are working out
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post 10000144538 04-29-2026, 12:17 AM
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Originally Posted By MajorTendonitis⏩
Well not at first ,but srs you’re poking a hornets nest .I benched for years but it only caught up with me when I was 48 , and will never really completely go away .
I’d do that twice a week max . I mean you gain muscle when it’s healing , not when you are working out
I respect my elders and their advice so i'll stick to twice a week now because i believe it will catch up on me eventually. Tuesdays and saturdays for hammer curls from here on in srs

do u reckon u were benching with bad form for years? it's easily done u need to equally distribute the weight between both arms
post 10000144550 04-29-2026, 12:38 AM
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Are you just trying to grow forearms, or biceps too?

If both, supinated close grip pulldowns to failure then a static hold in the contracted position for as long as possible, then
Hammer curls to failure with a weight that's enough to maintain decent form, then cheat them up to contracted and a very slow negative

Once per week, two light warm up sets to warm up and get some blood running in and around your muscle, tendons and ligaments, then your work set then 6-7 days before doing it again
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post 10000144552 04-29-2026, 12:41 AM
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Originally Posted By LargePeter⏩
Are you just trying to grow forearms, or biceps too?

If both, supinated close grip pulldowns to failure then a static hold in the contracted position for as long as possible, then
Hammer curls to failure with a weight that's enough to maintain decent form, then cheat them up to contracted and a very slow negative

Once per week, two light warm up sets to warm up and get some blood running in and around your muscle, tendons and ligaments, then your work set then 6-7 days before doing it again
Both pretty much I do a lot of direct bicep work too my form is always strict except on the last few reps when i'm strugglin i'' try the pulldowns i do a lot of stretching to try and prevent injury
post 10000144578 04-29-2026, 02:08 AM
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curls for the gurls brro
curls for the gurls
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post 10000144580 04-29-2026, 02:13 AM
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Originally Posted By AdmiralGeneralbro⏩
curls for the gurls brro
curls for the gurls
sloots love feeling my arms (dead srs) rows for the hoes
post 10000144582 04-29-2026, 02:20 AM
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Originally Posted By explosiveMidget⏩
Both pretty much I do a lot of direct bicep work too my form is always strict except on the last few reps when i'm strugglin i'' try the pulldowns i do a lot of stretching to try and prevent injury
It's a small muscle, in theory it will recover quicker but in practice you can overtrain and injure it even quicker
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post 10000144591 04-29-2026, 02:52 AM
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I do twice a week but i hit battle ropes too so 3x a week prettymuch.
And im not really recovering to the best of my capabilities
Its just on the edge
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post 10000145425 04-29-2026, 04:06 PM
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Originally Posted By explosiveMidget⏩
lmao could i develop major tendonitis from hammer curling every day of the week?


that's the question here m8
Yes, because it's the same repetitive movement over and over...do that for years and your joints, tendons and connective tissues are going to tell you to fuck off. Recover and rest is part of the growth process...small muscle and a few times a week is plenty.
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post 10000145434 04-29-2026, 04:09 PM
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Originally Posted By kimm4⏩
Yes, because it's the same repetitive movement over and over...do that for years and your joints, tendons and connective tissues are going to tell you to fuck off. Recover and rest is part of the growth process...small muscle and a few times a week is plenty.
I just think the popeye look is badass that's why i focus on hammer curls so much but yeah eventually i'll pay the price if i don't reel it in

2x a week from now on
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