Intermediate
Cable Hammer Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Cable Hammer Curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. This exercise targets the long head of the bicep, the brachialis (another muscle in the upper arm), and the brachioradialis (one of the key forearm muscles).
Exercise Instructions
-
Step 1
Set up the rope and attach it to the low pulley cable. Stand about 18 inches in front of the weight stack with the end of the rope in each hand, palms facing each other and arms fully extended. -
Step 2
Keep your elbows close to your body and bend your arms until your elbows form a 90-degree angle. Hold for a second at the top point and slowly lower yourself to the starting position, fully straightening your arms.
Muscle Groups
Cable Hammer Curl targets Biceps as seen below.
Exercise Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Don't overexert yourself in your lower back. Tighten your core and keep your spine straight throughout the movement.
- Don't let your elbows flare. Keep your elbows pressed to your sides at all times.
Dumbbell Hammer Curl
Beginner
Cross-Body Dumbbell Hammer Curl
Beginner
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