Dumbbell Hammer Curl
Dumbbell Hammer Curl targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (forearm muscles).
INTERMEDIATE
Cable Hammer Curl
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).
Demonstration Video
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Target Muscles
Instructions
- 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.
- 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.
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.
Alternative Exercises
Cross-Body Dumbbell Hammer Curl
Cross-Body Dumbbell Hammer Curl s a dumbbell exercise that primarily targets the biceps, brachialis, and forearm muscles. When performed correctly, cross-body dumbbell hammer curls can maximize your arm gains and help improve grip strength.
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