Olympic Parallel Bar Hammer Curl

Pro Tip

Lower the bar slowly for added benefit.

How To

  1. Stand upright with your feet shoulder-width apart and arms fully extended in front of your body with your palms facing one another.
  2. Exhale and curl the bar up towards your shoulder while keeping your upper arm fixed at your side.
  3. Continue curling the bar until it reaches about the level of your shoulder and you can no longer curl it higher while still keeping your upper arm by your side.
  4. Inhale and lower the bar down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.


Hammer Curl Bar

AKA Tricep Bar


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment