Cable hammer curl

The cable rope hammer curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. It uses a neutral (palms facing one another) grip, which targets the forearms and brachialis muscles in addition to the biceps. Because grip is a limitation, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.

CABLE HAMMER CURL BENEFITS:
  • Works the biceps, forearms, brachialis, and brachioradialis
  • Neutral grip may take pressure off of the wrists and elbows
  • Cable allows for continuous tension throughout each rep

Video Source:  Bodybuilding.com

  • Type: Strength
  • Main Muscle Worked: Biceps
  • Equipment: Cables
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Set up for the rope cable curl by attaching a rope extension to the low pulley cable and selecting the weight you want to use on the stack.
  2. Stand facing the cable machine with your legs shoulder width apart.
  3. Grasp the rope extension with a neutral grip (thumbs facing the body).
  4. Keeping your elbows tucked in by your sides, slowly curl the rope up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to starting position.
  6. Do not pause, and go straight into the next rep!

REPEAT FOR DESIRED REPS

How to do Cable Hammer Curl