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

IntermediateForearms Olympic barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Olympic Barbell Hammer Curl

Isolation

Barbell Reverse Curl

Forearms · Brachioradialis · Barbell

Intermediate

Isolation

Dumbbell Peacher Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell Hammer Curls (with arm blaster)

Forearms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell Cross Body Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate

Description

A strength training exercise that targets the biceps and forearms by curling a barbell upwards while keeping the palms facing each other.

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How to do Olympic Barbell Hammer Curl

01
Setup
Stand tall with feet shoulder-width apart, holding an Olympic barbell with a pronated (overhand) grip, hands shoulder-width apart.
02
Setup
Let the barbell hang naturally in front of your thighs, arms fully extended, ensuring your core is braced and shoulders are retracted.
03
Keeping your elbows stationary and pinned to your sides, exhale and slowly curl the barbell upwards towards your chest.
04
Continue curling until your forearms are approximately perpendicular to the floor, squeezing your brachioradialis at the top of the movement.
05
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.

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Questions

What muscles does Olympic Barbell Hammer Curl work?

Olympic Barbell Hammer Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Olympic Barbell Hammer Curl good for beginners?

Olympic Barbell Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Olympic Barbell Hammer Curl?

You need Olympic barbell to perform Olympic Barbell Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Olympic Barbell Hammer Curl?

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.

What are common mistakes when doing Olympic Barbell Hammer Curl?

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.