Step by step instructions, muscle activation and variants for the Olympic Barbell Hammer Curl.
The Olympic barbell hammer curl uses a standard barbell held with a neutral (thumbs-up) grip to target the brachioradialis and brachialis, building forearm thickness and overall arm size. The parallel grip reduces stress on the wrists and forearms compared to a supinated curl.
The Olympic Barbell Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
