Olympic Barbell Hammer Curl

Olympic Barbell Hammer Curl

The Olympic Barbell Hammer Curl is a powerful exercise that targets the muscles of your arms, specifically the brachialis and brachioradialis. This exercise is performed using an Olympic barbell, which adds an extra challenge to your bicep workout. By incorporating the hammer grip, where your palms face each other, you engage multiple muscle groups throughout your arms, including the forearms. The Olympic Barbell Hammer Curl not only helps in building bigger and stronger biceps but also enhances grip strength and forearm development. By using the barbell, you can lift heavier weights compared to other curl variations, making it an ideal exercise for those seeking to increase overall arm strength and size. This exercise also offers more stability, especially for beginners, as the barbell provides a solid base to hold onto during the movement. Incorporating the Olympic Barbell Hammer Curl into your workout routine can add variety and target different muscle fibers compared to traditional dumbbell curls. For those who perform sports activities or engage in functional movements, this exercise is particularly beneficial as it closely mimics the gripping motion used in various everyday tasks. Remember to start with a weight that allows you to maintain proper form throughout the exercise and gradually increase the resistance as your strength improves. As with any exercise, it's important to warm up properly before performing the Olympic Barbell Hammer Curl. Make sure to maintain good posture throughout the movement, keep your elbows close to your sides, and avoid swinging or using momentum. By incorporating this exercise into your workout regimen, you can work towards developing arms that are not only aesthetic but also strong and functional.


  • Stand up straight with your feet shoulder-width apart and gripping a barbell with an overhand grip.
  • Make sure your palms are facing your body and your hands are shoulder-width apart.
  • With your elbows close to your torso, exhale as you curl the barbell upwards, keeping your upper arms stationary.
  • Continue curling 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 as you slowly lower the barbell back to the starting position, ensuring a controlled motion.
  • Repeat the movement for the recommended amount of repetitions.
  • Remember to keep your upper body still throughout the exercise to isolate the biceps.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits and minimize the risk of injury.
  • Gradually increase the weight you lift to challenge your muscles and promote muscle growth.
  • Incorporate variations of the exercise, such as using different grips or hand positions, to target different muscle groups.
  • Include both concentric and eccentric contractions during the movement to enhance muscle development and control.
  • Control the movement by slowing down the eccentric (lowering) phase of the exercise.
  • Pay attention to your breathing and exhale as you perform the concentric (lifting) phase.
  • Ensure adequate rest between sets to allow your muscles to recover and prevent overtraining.
  • Consider using resistance bands or chains to add variety and intensity to the exercise.
  • Support your wrists by using wrist wraps or lifting straps, if needed.
  • Consult with a fitness professional to assess your form and technique for optimal results.


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