Olympic Barbell Hammer Curl
Description
The olympic barbell hammer curl is performed by gripping the inside of an Olympic bar with palms facing each other in a neutral grip. The neutral grip biases the brachialis and forearms. The barbell setup allows heavier loading than dumbbell hammer curls.
Equipment Required
Olympic Barbell Hammer Curl Instructions
- Stand tall with feet hip-width apart.
- Grab an Olympic bar at the inside of the bar with palms facing each other.
- Hold the bar in front of your thighs with arms extended.
- Brace your core and keep your chest up.
- Pin your elbows at your sides.
- Curl the bar up toward your shoulders.
- Squeeze the brachialis and biceps at the top.
- Lower the bar slowly back to the start.
Olympic Barbell Hammer Curl Form & Visual
Olympic Barbell Hammer Curl Benefits
- Builds the brachialis
- Allows heavy loading
- Trains a neutral grip
- Builds forearm strength
- Develops arm thickness
- Useful for arm width
Olympic Barbell Hammer Curl Muscles Worked
- Brachialis
- Biceps brachii
- Forearms
Olympic Barbell Hammer Curl Variations & Alternatives
- Hammer Curl
- Dumbbell Hammer Curl
- Cross Body Hammer Curl
- Reverse Curl
