Olympic Barbell Hammer Curl
Build powerful forearms and strong biceps with the Olympic Barbell Hammer Curl. This exercise effectively targets the brachioradialis for peak arm
Description
A strength training exercise that targets the biceps and forearms by curling a barbell upwards while keeping the palms facing each other.
How to Do Olympic Barbell Hammer Curl
- 1Setup
Stand tall with feet shoulder-width apart, holding an Olympic barbell with a pronated (overhand) grip, hands shoulder-width apart.
- 2Setup
Let the barbell hang naturally in front of your thighs, arms fully extended, ensuring your core is braced and shoulders are retracted.
- 3
Keeping your elbows stationary and pinned to your sides, exhale and slowly curl the barbell upwards towards your chest.
- 4
Continue curling until your forearms are approximately perpendicular to the floor, squeezing your brachioradialis at the top of the movement.
- 5
Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms without locking your elbows.
Tips
- Maintain strict form by keeping your elbows glued to your sides throughout the entire movement to maximize brachioradialis activation.
- Control both the upward (concentric) and downward (eccentric) phases of the lift, resisting gravity on the way down for greater muscle engagement.
- Focus on initiating the movement by squeezing your forearms and biceps, rather than using momentum from your hips or back.
Common Mistakes
- ×Swinging the barbell by using momentum from your back or hips reduces tension on the target muscles; instead, lower the weight and perform the curl with strict elbow flexion.
- ×Allowing your elbows to flare out or move forward during the curl shifts tension away from the brachioradialis; keep your elbows tucked tightly to your sides throughout.
- ×Not fully extending your arms at the bottom of the movement limits the range of motion and muscle stretch; ensure a full extension without locking your elbows to maximize muscle recruitment.
Variations
Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Related Exercises
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Barbell Reverse Preacher Curl
Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.
EZ Barbell Reverse grip Preacher Curl
Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.
EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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