10 Olympic Barbell Hammer Curl Alternatives for Barbell-Free Training

The Olympic Barbell Hammer Curl is done standing with a barbell. Ranked closest by our scoring: the Barbell Biceps Curl (With Arm Blaster), the Wide-grip Standing Barbell Curl and the EZ Barbell Close-grip Curl.

Olympic Barbell Hammer CurlWatch the Olympic Barbell Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Olympic Barbell Hammer Curl

The steps for the Olympic Barbell Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Intermediate · Isolation

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

The 10 Best Olympic Barbell Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Olympic Barbell Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    1. Barbell Biceps Curl (With Arm Blaster)

    96% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Olympic Barbell Hammer Curl
    • Primary muscle: biceps, the same as the Olympic Barbell Hammer Curl
    • Equipment: free weights, the same as the Olympic Barbell Hammer Curl
    • Body position: standing, the same as the Olympic Barbell Hammer Curl
  3. EZ Barbell Close-grip CurlPlay demonstration

    3. EZ Barbell Close-grip Curl

    96% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Olympic Barbell Hammer Curl
    • Primary muscle: biceps, the same as the Olympic Barbell Hammer Curl
    • Equipment: free weights, the same as the Olympic Barbell Hammer Curl
    • Body position: standing, the same as the Olympic Barbell Hammer Curl

Olympic Barbell Hammer Curl FAQ

What muscles does Olympic Barbell Hammer Curl work?

The movement targets the biceps brachii and places heavy emphasis on the brachialis and brachioradialis via the neutral (hammer) grip. Keep the elbow fixed at your side and the wrist neutral to maximize brachialis activation and reduce shoulder contribution.

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