# Cable Hammer Curl - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Arms
- **Equipment:** Cable
- **Target Muscle:** Biceps
- **Secondary Muscles:** Forearms
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform Cable Hammer Curl

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.

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## Browse Related Exercises

- **[More Arms Exercises](https://forgetrainer.ai/exercises/arms)**
- **[More Cable Exercises](https://forgetrainer.ai/exercises/equipment/cable)**
- **[More Biceps Exercises](https://forgetrainer.ai/exercises/muscle/biceps)**

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