Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
Hammer Bar Curl Instructions
- Load the desired weight onto a Hammer Bar and grab the bar with a neutral grip.
- Position your feet around shoulder width apart. This is the starting position.
- With your back straight and core engaged, slowly curl the bar up as far as possible.
- Squeeze the biceps at the top of the exercise, and then slowly lower the bar back to the starting position keeping tension on your biceps at all times.
- Repeat for desired reps.
Hammer Bar Curl Tips
- Do not lean back or use momentum to curl the weight up. Keep your body fixed and make your biceps do the work.
- Keep your elbows tucked in at your sides, and don't allow them to move forward when curling the weight.
- Always do the exercise slowly and control the weight throughout the movement.
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