10 Olympic Barbell Hammer Curl Alternatives for Barbell-Free Training

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Biceps Curl (With Arm Blaster)

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
2. 

   2. Wide-grip Standing Barbell Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount 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. Play demonstration

   3. EZ Barbell Close-grip Curl

   96% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
4. Play demonstration

   4. EZ Barbell Curl

   96% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
   3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale as you 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
5. Play demonstration

   5. Ez-bar Biceps Curl (With Arm Blaster)

   96% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
   3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
   6. 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
6. Play demonstration

   6. Ez-barbell Standing Wide Grip Biceps Curl

   96% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than 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 by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back 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
7. Play demonstration

   7. Weighted Standing Curl

   96% match

   • Biceps
   • Weighted
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
   3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
   4. 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
8. Play demonstration

   8. Barbell Standing Wide Grip Biceps Curl

   95% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
   6. 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
9. Play demonstration

   9. EZ Barbell Reverse Grip Curl

   95% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
   3. Curl the barbell upwards by contracting your biceps, while exhaling.
   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. Slowly begin to bring the barbell back to the starting position as you inhale.
   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
10. 

    10. Ez-bar Curl

    95% match

    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
    4. Then inhale and slowly lower the bar back to the starting position.
    5. Repeat for the recommended amount 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