Olympic Barbell Hammer Curl

Description

How to Do Olympic Barbell Hammer Curl

1. 1
   Setup

   Stand tall with feet shoulder-width apart, holding an Olympic barbell with a pronated (overhand) grip, hands shoulder-width apart.

2. 2
   Setup

   Let the barbell hang naturally in front of your thighs, arms fully extended, ensuring your core is braced and shoulders are retracted.

3. 3

   Keeping your elbows stationary and pinned to your sides, exhale and slowly curl the barbell upwards towards your chest.

4. 4

   Continue curling until your forearms are approximately perpendicular to the floor, squeezing your brachioradialis at the top of the movement.

5. 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.