olympic barbell hammer curl

Instructions

1. 1

   Step 1: Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.

2. 2

   Step 2: Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.

3. 3

   Step 3: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Step 4: Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.

5. 5

   Step 5: Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Step 6: Inhale and slowly begin to lower the barbell back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions.