Cable Hammer Curl
Sculpt bigger biceps with Cable Hammer Curls! Constant tension builds strength and definition. Perfect for all fitness levels.
The Cable Hammer Curl mainly works the biceps, with help from the forearms. You'll need: rope attachment or cable machine.
Required Equipment
Cable Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis)
Cable Hammer Curl Variations and Alternatives
How to do the Cable Hammer Curl
Begin by setting up a cable machine with a rope attachment attached to the low pulley.
Position yourself upright facing the cable machine with your feet shoulder-width apart.
Pick up the rope with a neutral grip (palms facing each other) and hold it at arm's length. Your arms should be fully extended and your shoulders relaxed.
Keep your elbows close to your torso throughout the exercise. This is your starting position.
Exhale and curl the weights towards your shoulders by contracting your biceps, while keeping your upper arms stationary.
Continue lifting the rope until your biceps are fully contracted and the rope is at shoulder level. Hold the contracted position for a moment and squeeze your biceps.
Inhale and lower the rope back to the starting position, maintaining the tension in your biceps.
Perform the desired number of repetitions and sets.
Tips: Focus on slow, controlled movements to maximize muscle engagement. Avoid using your back or shoulders to lift the weight. Keep the movement isolated to your biceps. Do not swing the weights or use momentum to perform the curl. Keep your body fixed, with only your forearms moving.
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Cable Hammer Curl FAQs
What muscles does the Cable Hammer Curl work?
The Cable Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Cable Hammer Curl?
Rope attachment or cable machine.
What workout day should the Cable Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Hammer Curl variations and alternatives?
Similar exercises include the Band Standing Hammer Curl, Cable Across-Body Hammer Curl, Cable Standing Reverse Curl and Cable Curl.
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