TETSUOlympic Barbell Hammer Curl
The Olympic Barbell Hammer Curl is an olympic barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
olympic barbell
How to do the Olympic Barbell Hammer Curl
- Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Olympic Barbell Hammer Curl work?
The Olympic Barbell Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Olympic Barbell Hammer Curl?
You need an olympic barbell to perform the Olympic Barbell Hammer Curl.
How many sets and reps of the Olympic Barbell Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Olympic Barbell Hammer Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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