Olympic Barbell Hammer Curl

This strength exercise works your biceps and forearms. You lift an Olympic barbell using a neutral grip to focus on your arm muscles.

1Stand tall with your feet apart. Hold the barbell with your hands over the top of the bar.
2Let the bar hang down in front of your legs with your palms facing your body.
3Keep your upper arms still. Breathe out and lift the weight by bending your elbows.
4Keep lifting until your biceps are tight and the bar reaches your shoulders.
5Stop there for a moment and squeeze your arm muscles.
6Breathe in and slowly lower the bar back to where you started.
7Repeat these steps for the number of times you want.

Primary Muscles

Secondary Muscles

Forearms

Equipment

Difficulty

Intermediate

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