The cable hammer curl is an isolation exercise targeting the bicep and forearms, performed using a cable machine with a rope attachment. It emphasizes the brachialis and brachioradialis muscles, providing constant tension throughout the movement.
Also Works
Forearms
How to Perform
1
Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2
Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
3
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4
Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly begin to lower the cable rope attachment back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Use a rope attachment and keep your palms facing each other (neutral grip) throughout the entire curl to maximize brachioradialis and brachialis activation.
•At the top of the curl, spread the rope ends apart to intensify the bicep and forearm contraction.
•Pin your elbows to your sides and keep your upper arms completely vertical. Any forward drift turns this into a front raise.
Common Mistakes
•Letting the elbows drift forward as you curl, which uses the front delts to assist and reduces bicep tension.
•Rotating the wrists during the curl so palms face upward, which turns this into a standard curl and defeats the purpose of the hammer grip.
•Using excessive weight and swinging the body to complete reps.