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Workout Details

Equipment:
Olympic barbell

Body-part:
Forearms

Target:
Brachioradialis

Synergist:
Biceps Brachii, Brachialis

Instructions:

  • 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.
  • To set up for the barbell hammer curl get a tri bar, load on some weights and place it in front of you.
  • Position your feet at around shoulder width apart and bend down to grasp the bar with a neutral grip.
  • Standing straight up, and keeping your body fixed, 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
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