Upper Arms Exercise · Olympic Barbell

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Olympic Barbell Hammer Curl

Using an Olympic barbell for a hammer curl grip trains the brachialis and forearms more than a standard curl grip does, though the added bar weight and length change the leverage compared to dumbbells. The straight bar also forces both arms to move in sync, unlike dumbbells where each side can drift independently.

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Also known as: Olympic Bb Hammer Curl

Category

Upper Arms

Equipment

Olympic Barbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Olympic Barbell Hammer Curl

1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
3. Keeping your upper arms stationary, exhale and curl the weight while contracting your biceps.
4. Continue raising the barbell until your biceps are fully contracted and the barbell reaches shoulder level.
5. Hold the contracted position briefly as you squeeze your biceps.
6. Inhale and slowly begin lowering the barbell back to the starting position.
7. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Olympic Barbell Hammer Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have olympic barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Olympic Barbell Hammer Curl work?

The Olympic Barbell Hammer Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Olympic Barbell Hammer Curl?

You do the Olympic Barbell Hammer Curl with a olympic barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Olympic Barbell Hammer Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Olympic Barbell Hammer Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Olympic Barbell Hammer Curl?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.