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Biceps · Olympic barbell · Intermediate

How to do Olympic Barbell Hammer Curl

The olympic barbell hammer curl is a strength exercise targeting the biceps and forearms. It involves curling an Olympic barbell with a neutral grip, emphasizing both the biceps and brachialis muscles.

Olympic Barbell Hammer Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Level
Intermediate
Category
Biceps

How to do Olympic Barbell Hammer Curl, step by step

  1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
  2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the barbell back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Olympic Barbell Hammer Curl works your biceps as the main mover, with help from your forearms.

Track Olympic Barbell Hammer Curl in SPLYT

Olympic Barbell Hammer Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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