Hammer Curl Bar

Performing hammer curls involves using a specific barbell with a neutral grip, similar to the grip you use when performing hammer curls with dumbbells. This exercise targets the brachialis, brachioradialis, and biceps, as well as the forearm muscles. Here's a step-by-step guide on how to perform hammer bar curls:

Muscles Targeted:

• Primary: Brachialis, brachioradialis, biceps
• Secondary: Forearms

Equipment Needed:

• Hammer curl barbell
• Weight plates

Steps:

1. Set Up:

• Load the barbell with the desired amount of weight plates.
• Stand with your feet shoulder-width apart and hold the barbell with a neutral grip. Your palms should face each other, and your grip should be slightly wider than shoulder-width.

1. Starting Position:

• Allow your arms to fully extend, and your elbows should be close to your torso. The barbell should be in front of your thighs.

1. Curling Movement:

• Inhale and brace your core.
• Exhale as you curl the barbell up towards your shoulders by bending your elbows. Keep your upper arms close to your torso, and the movement should occur at the elbow joint.

1. Top Position:

• At the top of the movement, your forearms should be close to your biceps, and the barbell should be near your shoulders. Your palms remain facing each other.

1. Squeeze:

• Squeeze your biceps and forearms at the top of the movement to maximize the contraction.

1. Lowering Phase:

• Inhale and slowly lower the barbell back to the starting position in a controlled manner. Fully extend your arms but maintain tension on the muscles.

1. Repetition:

• Perform the desired number of repetitions, focusing on the quality of the movement.

1. Focus on Form:

• Keep your elbows close to your torso throughout the movement; avoid swinging or using momentum.
• Maintain a controlled and deliberate pace, emphasizing the contraction of the muscles.

1. Variations:

• You can experiment with different grip widths on the barbell to target the muscles from different angles.

1. Finishing:

• Once you've completed the set, carefully lower the barbell to the starting position.

Tips:

• Choose an appropriate weight that challenges you but allows you to maintain proper form.
• Focus on keeping your wrists in a neutral position throughout the movement.
• Ensure a full range of motion, fully extending your arms at the bottom and fully contracting your forearms at the top.