Olympic Barbell Hammer Curl
- Stand with your feet shoulder-width apart. - Grab the Olympic barbell with an underhand grip, hands shoulder-width apart. - Keep your back straight and engage your core. - Curl the barbell up towards your shoulders using your biceps. - Squeeze your biceps at the top of the movement. - Slowly lower the barbell back down to starting position. - Repeat for the desired number of repetitions.
How to perform the Olympic Barbell Hammer Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Olympic Barbell Hammer Curl using your olympic barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
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