Intermediate
OLYMPIC BARBELL HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Olympic barbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
2
Step:2 Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
3
Step:3 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4
Step:4 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
5
Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
6
Step:6 Inhale and slowly begin to lower the barbell back to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
