Rotation is half of what your upper body does, and nothing in your gym can load most of them. At least, not ROTATIONALLY, which is what they need for balanced growth. Not dumbbells, not cables, not machines. In this video I prove it with physics you can check yourself, show you which muscles it's costing you (biceps, rotator cuff, forearms, etc.), and show you the first tool that fixes it, using cables, plates, and dumbbells.
🔨 Today is the LAST DAY that the Gains Hammer will be live on Kickstarter!! Last chance to get the best price I'll ever offer, plus the free launch bonus bundle, including a free pair of my Dr. Gains Premium BFR bands ($39 on Amazon) + 8 more of my best-selling items, all free.
⏱ CHAPTERS 0:00 Why your arm training isn’t working 0:24 Biceps: the missing half (supination) 0:50 Why rotating the dumbbell doesn’t work 1:12 Shoulders: nothing in the gym loads rotation 1:58 Forearms: pronation, the arm wrestler’s secret 2:54 The real problem: rotation is half of what your muscles do 3:16 The solution: the Gains Hammer 3:45 Biceps, shoulders and forearms with the Gains Hammer 4:24 Hammer training fixed 5:04 Two products in one 5:32 Kickstarter launch deal and bonuses 6:05 Where to get the Gains Hammer
Why aren't your bicep curls, rotator cuff exercises, and forearm workouts getting results? Because every muscle in your arm has two jobs: moving the joint and rotating it. Dumbbells, cables, and machines only load the first one.
In this video, I break down the biomechanics of rotational strength training, one muscle group at a time:
• BICEPS: Supination (turning your palm up) is half of what the biceps do, but rotating a dumbbell creates zero resistance. Learn why supination matters for biceps growth, tennis elbow, and distal biceps tears.
• ROTATOR CUFF: Gravity only loads external rotation at one angle. Cables only load it toward the pulley. The standard standing dumbbell external rotation loads nothing at all. See why, and what it means for shoulder health and shoulder injury prevention.
• FOREARMS: Pronation (turning your palm down) is the secret behind arm wrestling strength and a major factor in golfer's elbow. Learn why hammer pronation exercises fall short.
Then I show you how the Gains Hammer, the first rotation-loading attachment for cables, dumbbells, and weight plates, adds constant resistance through the full range of motion for supination, pronation, internal rotation, and external rotation. It also works as a short-loop attachment for hammer curls, triceps pushdowns, reverse flies, and front raises, with a rope alternative that doesn't bottom out.
Who this helps: lifters, bodybuilders, powerlifters, arm wrestlers, climbers, swimmers, throwers, and anyone with elbow, wrist, or shoulder pain who wants stronger, bigger, healthier arms.
In this video: supination, pronation, rotator cuff training, external rotation, internal rotation, biceps long head, forearm training, golfer's elbow, tennis elbow, rotational strength, cable attachments, Gains Hammer.
This is why your bicep curls aren't effective,
this is why rotator cuff exercises don't work,
and this is the missing key to next level arm strength.
I'm Michael Kumalu, I trained at the
Mayo Clinic Medical School and I instruct personal trainers for NASA.
All three of those things are
really the same massive training gap
that most lifters don't even realize they have. Let's start.
With the biceps, supination is half of what the biceps do,
and it's the better bicep isolator
because curls split the load with two other powerful muscles,
while supination is all biceps
plus one tiny helper. Skipping it causes uneven growth,
distal bicep tendonitis, and tennis elbow,
even if you don't even play tennis.
Yet you've never trained supination. Everybody thinks
Rotating the dumbbell hits it.
It doesn't...
The two ends cancel each other out like a perfectly balanced seesaw.
There is zero resistance against that rotation.
It's like curling with no weight.
If you don't believe me, take elbow flexion out of it
and see just how much resistance there is against that rotation.
Your shoulders have the same problem except much
Worse, your rotator cuff is the foundation
that every upper body lift is built on.
And the entire job of the rotator cuff is rotation.
Yet, nothing in the gym can load rotation.
Gravity pulls in a straight line, down,
so it loads one angle when your arm is horizontal.
There is zero load at the bottom and zero at the top.
Cables pull in a straight line.
One loaded angle.
Zero at the end ranges, which are where injuries actually happen.
This one is just zero all the way across.
Gravity doesn't pull horizontally, so with this,
you don't even get that one angle.
All you're working here is elbow flexion.
Now the forearms.
Want to know the secret to the best arm wrestler's arm strength?
Pronation.
Rotating from palm up to palm down.
When an arm wrestler flexes,
They pronate.
Pronation is really the little-known key
to unlocking next-level arm strength
and getting the forearm size you've always wanted.
Weak pronation earns you golfer's elbow, even if you don't golf.
Yet, despite how critical pronation is, almost nobody trains it,
because the gym has zero machines or tools that can.
The best option that existed was this little exercise right here,
which frankly sucks.
Once again, you get one point of real load when it's horizontal.
By the time your forearm is neutral,
the load has already dropped to zero.
Then it literally rotates itself through
the entire second half of pronation,
because the resistance is in the wrong direction.
All three of these issues, and many more besides,
all boil down to the same problem.
Rotation is half of what your muscles do.
In athletics, it's most of what your muscles do.
Yet the equipment you're training with only pulls in a straight line.
To truly load rotation,
you need a wheel. That's why I spent three years and 17 prototypes.
Building the GAINS Hammer,
and why it funded on Kickstarter in less than 25 minutes.
The GAINS Hammer long strap rides this curved groove,
generating dynamic resistance that
fights rotation through the entire range of motion,
both concentrically and eccentrically.
And the cam-shaped curve mirrors how
your muscles actually produce force.
One set of curls with these, combining flexion with loaded supination,
and you'll realize you've never fully activated your biceps before.
With shoulders, you can finally train
the rotator cuffs full range of motion
with your arm neutral or extended
Or overhead. You can finally train your rotator cuff in the positions
and movements that your
sports actually use. You can load pronation
from beginning to end in both directions. You can also
add rotation to any upper body exercise
and use it as a normal handle and all those under-trained
stabilizing muscles have to fight it.
All of that though is still only half
The product, the short loop and the base fix hammer training,
meaning every exercise you do with a neutral forearm
or fist because ropes and wedges are just terrible.
They work your grip more than your arms.
So I developed a really unique wide base
that almost completely takes grip out of it.
They bottom out before your range of motion does.
So I built in a super short attachment site,
allowing you to finally train that.
Full stretch with every rep and ropes just plain hurt to use.
So I added the most cushion that is physically possible to manufacture.
Three years ago, I was originally trying to solve rotation
and hammer training with two
separate products until I thought of a design
that would solve every problem with one product.
Right now, less than 40 hours remain
of the best deal I will ever offer.
Every GAINS Hammer on Kickstarter comes
with a free pair of my $39 Dr. GAINS Premium BFR Bands,
along with 8 other launch bonus items
that I'm not going to mention here,
frankly because I don't want people
who are watching this after the Kickstarter ends
to get mad at me. Just trust me that that launch bonus alone
is worth several times more than the cost of the Gains Hammer itself.
I'll put a link to it in the comment section,
and in the video description, and right up here.
And if you are watching this after the Kickstarter has ended,
you'll find the Gains Hammer on my website at dr-gains.com.
Mahalo for watching.
