How to do the Olympic Barbell Hammer Curl
Olympic Barbell Hammer Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using olympic barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Olympic Barbell Hammer Curl demonstration · © GymiaFit
Olympic Barbell Hammer Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Olympic Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Olympic Barbell Hammer Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
- 2Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
- 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 4Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the barbell back to the starting position.
- 7Repeat for the desired number of repetitions.
Olympic Barbell Hammer Curl — questions
What muscles does the Olympic Barbell Hammer Curl work?
The Olympic Barbell Hammer Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Olympic Barbell Hammer Curl?
You need olympic barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Olympic Barbell Hammer Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Olympic Barbell Hammer Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Olympic Barbell Hammer Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.