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.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
See the full demonstration video, cues, and common mistakes inside Fitly.
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