Biceps · Cable machine
Cable Hammer Curl
The cable hammer curl is an isolation exercise that targets the brachialis, brachioradialis, and biceps using a rope attachment on a low pulley. It provides continuous tension throughout the movement and fits well in the middle or end of an arm workout.
- Muscles
- Biceps
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Women
How to do it
- Stand in front of a cable machine with the pulley set to the lowest position and attach a rope handle.
- Grab the rope with both hands using a neutral grip (palms facing each other).
- Stand up straight with your feet shoulder-width apart, elbows close to your torso.
- Keep your upper arms stationary, back straight, and core engaged.
- Inhale and curl the rope towards your shoulders, flexing your biceps.
- Keep your wrists in a neutral position throughout the exercise.
- Exhale as you slowly lower the rope back to the starting position, fully extending your arms.
Common mistakes
- Drifting the elbows forward shifts tension away from the arms and onto the anterior deltoids.
- Swinging the torso to lift the load reduces muscular engagement and strains the lower back.
- Bending or flexing the wrists compromises the neutral grip and stresses the wrist joints.
- Dropping the stack quickly during the eccentric phase wastes the unique benefits of constant cable tension.
Tips
- Spread the rope handles slightly apart at the peak of the curl to maximize muscle contraction.
- Keep your elbows pinned firmly against your torso to prevent other muscle groups from taking over.
- Lower the cable slowly over two to three seconds to fully capitalize on the tension curve.
Sets and reps
For hypertrophy and arm development, perform 3–4 sets of 10–15 repetitions with 60–90 seconds of rest between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What makes the cable hammer curl different from the dumbbell version?
The cable maintains constant tension across the entire range of motion, whereas dumbbells lose resistance near the top and bottom of the curl.
Which muscles receive the most stimulation?
The neutral grip places primary emphasis on the forearm's brachioradialis and the underlying brachialis, while the biceps brachii assists.
