olympic barbell hammer curl

How to do this exercise

1. Step:1 Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
2. Step:2 Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
3. Step:3 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. Step:4 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
5. Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
6. Step:6 Inhale and slowly begin to lower the barbell back to the starting position.
7. Step:7 Repeat for the desired number of repetitions.