The Olympic Barbell Hammer Curl is a strength training exercise that targets the biceps, forearm muscles, and brachialis. This exercise involves using an Olympic barbell instead of dumbbells for added resistance.
How to perform
To perform the Olympic Barbell Hammer Curl, follow these steps:1. Stand up straight with your feet hip-width apart and grip the Olympic barbell with both hands in a neutral grip (palms facing each other) at shoulder-width apart.
2. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
3. Slowly curl the barbell up towards your shoulders while keeping your wrists straight and maintaining tension in your biceps and forearms.
4. Hold the top position for a brief moment, squeezing your biceps, then slowly lower the barbell back down to the starting position.
5. Repeat for the desired number of repetitions, aiming for 3-4 sets of 8-12 reps.
6. Make sure to control the movement and avoid swinging the barbell or using momentum to lift the weight.
7. Focus on contracting your biceps and forearms throughout the movement to maximize muscle engagement.
8. Remember to warm up before starting this exercise and adjust the weight of the barbell based on your fitness level and goals.
9. To avoid injury, maintain proper form and technique at all times during the exercise. Consult with a fitness professional if needed.
Equipment required
Olympic Barbell
An Olympic barbell is a long, metal bar with rotating sleeves on the ends to allow weight plates to be added. It is used for weightlifting and strength training exercises such as squats, deadlifts, and bench presses. The Olympic barbell is designed to be durable and able to hold heavy weights, making it ideal for athletes and serious lifters looking to increase muscle mass and strength.