Olympic Barbell Hammer Curl
Step by step
How to perform
- Keep your elbows close to your torso at all times and maintain a slight bend in your knees to protect your lower back.
- Slowly curl the barbell up towards your chest, keeping your upper arms stationary and using your forearms to lift the weight.
- Pause for a moment at the top of the curl, squeezing your biceps tightly.
- Slowly lower the barbell back to the starting position, maintaining control of the movement and not allowing the weight to drop quickly. Repeat the exercise for the desired amount of repetitions.
Overview
About this exercise
The Olympic Barbell Hammer Curl is a strength training exercise that targets the biceps and forearms, helping to enhance muscle mass and improve grip strength. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified based on individual strength levels. Incorporating the Olympic Barbell Hammer Curl into a workout routine can help improve overall upper body strength and contribute to better performance in sports and daily activities that require arm power and grip strength.
Coaching cues
Form tips
Avoid the common mistake of rushing through the movement. For maximum effectiveness, perform the curl in a slow and controlled manner. This not only ensures that you are activating the correct muscles, but also reduces the risk of injury.
Ensure you're using a full range of motion. Start with your arms fully extended, and curl the barbell up to shoulder level. Then, slowly lower it back down to the starting position. Avoid the mistake of only doing half-reps, which can limit your progress and lead to muscle imbalances.
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