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:
- 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.
- Stand facing the cable machine with your legs shoulder width apart.
- Grasp the rope extension with a neutral grip (thumbs facing the body).
- Keeping your elbows tucked in by your sides, slowly curl the rope up as far as possible.
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to starting position.
- Do not pause, and go straight into the next rep!
REPEAT FOR DESIRED REPS