Cable Hammer Curl

How to Perform the Cable Hammer Curl

Set the cable pulley to the lowest position and attach a rope handle.
Stand facing the cable machine and grasp the rope with both hands in a neutral grip (palms facing each other).
Stand upright with your feet shoulder-width apart, elbows pinned to your sides, and arms fully extended.
Curl the rope upward by bending at the elbows while maintaining the neutral wrist position throughout.
Continue curling until your forearms are fully contracted and the rope is near shoulder height.
Squeeze your biceps and brachialis at the top and hold briefly.
Lower the rope back to the starting position slowly and under control.
Repeat for the desired number of repetitions without swinging or using momentum.

Allowing the elbows to drift forward during the curl

Keep your elbows pinned to your sides throughout the entire movement to isolate the arm muscles.

Rotating the wrists into a supinated position

Maintain a strict neutral grip (palms facing each other) throughout to target the brachialis and brachioradialis.

Leaning back to curl heavier weight

Stand upright with your core braced. If you need to lean back, the weight is too heavy.

✓Targets the brachialis muscle which contributes significantly to arm thickness.
✓Develops forearm strength and the brachioradialis simultaneously.
✓Constant cable tension provides resistance throughout the full range of motion.

●Spread the rope ends apart at the top of the curl for extra peak contraction.
●Use a controlled tempo of 2 seconds up and 3 seconds down for best results.
●This exercise pairs well with supinated cable curls to hit all heads of the biceps.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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