Cable Single-Arm Hammer Curl
Isolate and build your biceps with Cable Single-Arm Hammer Curls! Strengthen your arms with controlled movements and constant tension.
The Cable Single-Arm Hammer Curl mainly works the biceps, with help from the forearms. You'll need: neutral grip attachment or cable machine.
Required Equipment
Cable Single-Arm Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
Cable Single-Arm Hammer Curl Variations and Alternatives
How to do the Cable Single-Arm Hammer Curl
Set up the cable machine with a handle attachment at the low setting.
Stand beside the cable machine, feet shoulder-width apart, with the machine to one side of your body.
With your body facing forward, grab the handle with the hand closest to the machine and start with your arm fully extended.
Keep your elbow stationary at your side, and palm facing inward in a neutral grip.
Curl the handle upward toward your shoulder, contracting your biceps as you lift. Ensure that only your forearm is moving.
Squeeze the biceps at the top of the movement for a moment.
Slowly lower the handle back to the starting position, controlling the weight throughout the descent.
Repeat for the desired number of reps and then switch arms.
It's important to keep your movements controlled, your torso stable, and to avoid using momentum to lift the weight. Adjust the weight as necessary to maintain proper form.
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Cable Single-Arm Hammer Curl FAQs
What muscles does the Cable Single-Arm Hammer Curl work?
The Cable Single-Arm Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Cable Single-Arm Hammer Curl?
Neutral grip attachment or cable machine.
What workout day should the Cable Single-Arm Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Hammer Curl variations and alternatives?
Similar exercises include the Cable Across-Body Hammer Curl, Cable Single-Arm Reverse Curl, Cable Seated Single-Arm Bicep Curl and Cable Seated Bayesian Curl.
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