Olympic Bar Hammer Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An empty Olympic bar weighs 45 pounds before you add a plate, so this curl starts heavier than many lifters' working hammer curl dumbbells. The thick bar held with palms toward your thighs shifts load to the brachialis and forearms, and the fixed hand position forces both arms to move together.
How to do the Olympic Bar Hammer Curl
- Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Olympic Bar Hammer Curl work?
The Olympic Bar Hammer Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Olympic Bar Hammer Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Olympic Bar Hammer Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Olympic Bar Hammer Curl?
If you cannot do the Olympic Bar Hammer Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Olympic Bar Hammer Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.