Olympic Triceps Bar Hammer Curl
Differentiation: Mechanics
This variation of a Hammer Curl is unique from other hammer curl exercises. Here is how: you use a Tricep bar. Using the bar puts an overall greater tension on your biceps throughout the movement. Since this is a standing exercise, | you must engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a Tricep bar.
3) Load plates onto the Tricep bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Position the bar on the floor in front of you.
6) Stand in front of the bar.
7) Place your feet shoulder-width apart.
8) Bend down to grasp the tricep bar - with your palms facing each other.
9) Raise the bar to standing position.
10) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you flex your biceps while curling the bar up toward your shoulders.
3) ...until the bar reaches shoulder level.
4) This is the ending position.
5) Squeeze your biceps and hold for a count of two seconds.
6) Then, inhale while you return to the starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pinned against the sides of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.
Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your upper arms stationary and focus on only moving your forearms.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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