Exercise guide
Olympic Barbell Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The Olympic Barbell Hammer Curl utilizes a neutral grip (via a multi-grip or Swiss bar) to specifically target the brachialis and brachioradialis. This variation is highly effective for building arm thickness and improving grip strength while reducing strain on the wrists.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Grasp the inner vertical handles of a multi-grip (Swiss) bar with a neutral grip, palms facing each other.
- Hold the bar at hip height with your arms fully extended and elbows tucked firmly against your ribs.
- Engage your core and pull your shoulder blades back and down.
How to do it
- Exhale and curl the bar toward your shoulders by flexing at the elbows, keeping your upper arms completely stationary.
- Squeeze your biceps and forearms forcefully at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the bar back to the starting position using a controlled three-second tempo.
- Maintain a slight bend in the elbows at the bottom to keep constant tension on the muscles.
Form checklist
- Keep elbows pinned to your sides; do not allow them to flare out or swing forward.
- Maintain a neutral spine and avoid leaning back or using momentum to 'swing' the weight up.
- Ensure your wrists remain straight and rigid throughout the entire range of motion.
- Keep your head neutral and eyes looking forward to avoid neck strain.
Pro tips
- Squeeze the handles as hard as possible throughout the set to increase neural drive and forearm activation.
- Focus on the 'lowering' phase; the brachialis responds exceptionally well to slow eccentric loading.
Make it harder
- Incorporate a 2-second isometric hold at the 90-degree angle during every repetition.
- Attach thick-grip implements to the handles to further challenge your grip and forearm endurance.
Frequently asked
- What muscles does the olympic barbell hammer curl work?
- The olympic barbell hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the olympic barbell hammer curl?
- The olympic barbell hammer curl uses barbell.
- Is the olympic barbell hammer curl good for beginners?
- The olympic barbell hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.