Olympic Barbell Hammer Curl
Target Muscle
Secondary Muscles
Equipment
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.
Pro Tip
Controlled Movement: 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. Full Range of Motion: 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. Appropriate Weight: Use