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Olympic Barbell Hammer Curl Alternative

12 substitute exercises that target the same muscles

1
Tight Fist Lift demonstration

Tight Fist Lift
2
Cable Hammer Curl (with Rope) demonstration

Cable Hammer Curl (with Rope)
3
Dumbbell Alternate Seated Hammer Curl demonstration

Dumbbell Alternate Seated Hammer Curl
4
Cross Body Hammer Curl demonstration

Cross Body Hammer Curl
5
Dumbbell Prone Alternate Hammer Curl demonstration

Dumbbell Prone Alternate Hammer Curl
6
Cable Hammer Curl demonstration

Cable Hammer Curl
7
Dumbbell Preacher Hammer Curl demonstration

Dumbbell Preacher Hammer Curl
8
Dumbbell Cross Body Hammer Curl demonstration

Dumbbell Cross Body Hammer Curl
9
Cable Reverse Curl demonstration

Cable Reverse Curl
10
Dumbbell Standing Hammer Curl demonstration

Dumbbell Standing Hammer Curl
11
Dumbbell Seated Hammer Curl demonstration

Dumbbell Seated Hammer Curl
12
Kettlebell Standing Reverse Curl demonstration

Kettlebell Standing Reverse Curl

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Olympic Barbell Hammer Curl trains

Primary Brachialis Brachioradialis

Secondary Biceps Brachii

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