Olympic Barbell Hammer Curl
- Músculo objetivo
- Brachioradialis
- Músculos sinergistas
- Biceps Brachii, Brachialis
- Equipamiento
- Olympic barbell
- Parte del cuerpo
- Forearms
- Tipo
- Strength
The Olympic barbell hammer curl targets the brachioradialis, the thick muscle on the thumb side of your forearm, with the biceps brachii and brachialis assisting. You anchor one end of the bar, straddle it, and curl the loaded end with both hands stacked in a neutral grip — the only true hammer position a straight bar allows. It builds the forearm thickness and grip strength that palms-up curls miss.
Cómo hacer el Olympic Barbell Hammer Curl
- 1Wedge one end of an Olympic barbell into a corner or a landmine sleeve so it can pivot but cannot slide, then load plates on the free end.
- 2Straddle the bar facing away from the anchor, feet shoulder-width apart, so the loaded end sits in front of your thighs.
- 3Hinge down and grip the end of the bar with both hands stacked one above the other, palms facing each other in a neutral grip.
- 4Stand tall with the bar hanging at arm's length, brace your core, and pull your shoulders back and down.
- 5Pin your upper arms against the sides of your torso so your elbows stay fixed in place.
- 6Exhale and curl the bar up along its arc toward your chest, keeping your wrists straight and your knuckles in line with your forearms.
- 7Curl until your forearms pass vertical and the bar reaches upper-chest height, then squeeze for a one-count without letting your elbows travel forward.
- 8Inhale and lower the bar over 2–3 seconds until your arms are fully extended, then complete your reps and set the bar down.
Consejos de técnica
- Secure the anchored end before you load the bar — wrap it in a towel and jam it into a corner, or use a landmine sleeve. An unanchored bar can kick sideways mid-set.
- Stand close enough to the loaded end that the bar tracks up toward your chest rather than dragging you forward as it swings through its arc.
- Pick a load that lets your upper arms stay glued to your ribs. The moment your elbows swing forward to start the rep, the weight is too heavy.
- Alternate which hand stacks on top from set to set — the top and bottom hand don't carry the load identically, and swapping keeps both forearms balanced.
- Fight the urge to shrug at the top. The brachioradialis flexes the elbow; your traps should stay quiet for the whole set.
Errores comunes
- Swinging the torso to heave the bar up, which unloads the brachioradialis at exactly the point it should be working hardest and loads your lower back instead.
- Letting the elbows drift forward at the top, which turns the finish into a front raise and hands the work to the anterior deltoids.
- Dropping the bar on the descent instead of resisting it, which throws away the eccentric — the portion of the rep that drives most of the forearm growth.
- Letting the wrists collapse backward under load, which moves stress off the target muscles and onto the wrist joint while costing you grip.
- Leaving the far end of the bar unsecured, so it slides out of the corner during a set and dumps the loaded end toward your feet.
Preguntas frecuentes
What muscles does the Olympic barbell hammer curl work?
The primary mover is the brachioradialis, the large muscle along the thumb side of your forearm. The biceps brachii and brachialis assist with elbow flexion throughout the movement, which is why the lift builds forearm and upper-arm thickness together.
How do you hammer curl with a straight Olympic barbell?
You can't get a neutral grip along the shaft of a straight bar — your palms would have to face each other, which the bar won't allow. Instead, anchor one end in a corner or landmine sleeve, straddle the bar, and grip the loaded end with both hands stacked one over the other. That stacked grip is a true hammer position.
What's the difference between a hammer curl and a regular barbell curl?
A regular barbell curl uses a supinated, palms-up grip that puts the biceps brachii in charge. The hammer curl's neutral grip shifts the primary emphasis to the brachioradialis and brachialis, so you'll typically feel it far more in your forearms.
How many sets and reps should I do?
Three to four sets of 8–12 reps at a controlled tempo is a solid default. The brachioradialis responds well to time under tension, so favor a slow descent and a full range of motion over adding plates.
What are good alternatives to the Olympic barbell hammer curl?
Dumbbell hammer curls give the same neutral-grip stimulus with no setup and let each arm work independently — most lifters should learn those first. Cable rope hammer curls keep tension constant through the whole range. Both are easier to run than anchoring a barbell, so use them whenever the setup isn't practical.
