Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Barbell hammer Curl Instructions

  1. You will need a tri bar to complete the barbell hammer curl. A tri bar has handles running at 90 degrees to the bar, allowing you to grip the bar with a neutral grip.
  2. To set up for the barbell hammer curl get a tri bar, load on some weights and place it in front of you.
  3. Position your feet at around shoulder width apart and bend down to grasp the bar with a neutral grip.
  4. Standing straight up, and keeping your body fixed, slowly curl the bar up as far as possible.
  5. 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.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Do not lean back, or "throw" the weight up. Keep your body fixed and make your biceps do the work!
  2. Keep your elbows tucked in at your sides, and don't allow them to move forward when curling the weight.
  3. Always do the exercise slowly and control the weight throughout the movement.