Biceps exercise · olympic barbell
Olympic Barbell Hammer Curl
The olympic barbell hammer curl is an olympic barbell exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Olympic barbell
- Body part
- Upper arms
How to do the olympic barbell hammer curl
- Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every barbell exercise.
