Cable Hammer Curl
Sculpt bigger biceps with Cable Hammer Curls! Constant tension builds strength and definition. Perfect for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a cable machine with a rope attachment attached to the low pulley.
2. Position yourself upright facing the cable machine with your feet shoulder-width apart.
3. Pick up the rope with a neutral grip (palms facing each other) and hold it at arm's length. Your arms should be fully extended and your shoulders relaxed.
4. Keep your elbows close to your torso throughout the exercise. This is your starting position.
5. Exhale and curl the weights towards your shoulders by contracting your biceps, while keeping your upper arms stationary.
6. Continue lifting the rope until your biceps are fully contracted and the rope is at shoulder level. Hold the contracted position for a moment and squeeze your biceps.
7. Inhale and lower the rope back to the starting position, maintaining the tension in your biceps.
8. Perform the desired number of repetitions and sets.
Tips: Focus on slow, controlled movements to maximize muscle engagement. Avoid using your back or shoulders to lift the weight. Keep the movement isolated to your biceps. Do not swing the weights or use momentum to perform the curl. Keep your body fixed, with only your forearms moving.
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