Cable Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Brachialis, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Cable Hammer Curl
Visualised Target Muscle Groups
Front
Back
How to: Cable Hammer Curl
- Stand in front of a cable machine with the pulley set at a low position.
- Attach a straight bar or rope handle to the cable.
- Grip the handle with both hands, palms facing each other.
- Step back slightly until there is tension in the cable.
- With your elbows close to your body, curl the handle towards your shoulders.
- Pause at the top, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle strength to lift.
- Elbows flaring out away from the body.
- Not fully extending arms at the bottom of the movement.
Modifications
- Perform the curl seated to reduce strain on the back.
- Use a lighter weight to focus on form and technique.
Tips
- Keep your elbows close to your body to isolate the biceps.
- Avoid swinging your body to lift the weight.
- Control the weight on the way down to maximize effectiveness.
Cable Hammer Curl Alternatives
Tags
upper arms
biceps
strength
exercise
curl
cable
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