- Target muscle: Brachioradialis
- Synergists: Biceps Brachii, Brachialis
- Mechanics: Isolation
- Force: Pull
- Using a neutral grip, stand with your arms straight, allowing the weight to hang down in front of your thighs.
- Keeping a neutral grip and your elbows by your sides, exhale as you curl the dumbbells up to your shoulder.
- Hold for a count of two. Squeeze your biceps.
- Inhale as you slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- Since the handles are situated in the center of the two weights, the olympic triceps bar hammer curl makes it easier to lift and control heavier weights as compared to two separate dumbbells.
- Make sure that only your forearms are moving. Keep the rest of your body still.
- The neutral grip is also known as the hammer grip.
- The brachioradialis muscle is the main elbow flexor when a neutral grip is used. It is therefore recommended to use a neutral grip in this exercise to help you build your forearms.
- Do not swing your body to lift the weight up. When this happens, switch for lighter weights instead.
- See also the dumbbell hammer curl and the dumbbell hammer preacher curl.
Olympic triceps bar hammer curl video
ExRx.net, Dumbbell Hammer Curl