Cable Hammer Curl
Description
The cable hammer curl is a bicep curl variation performed at a low cable pulley with a rope attachment. The rope allows a neutral grip throughout the entire range of motion, biasing the brachialis and brachioradialis. The constant tension from the cable makes it one of the most effective hammer curl variations for muscle growth.
Muscle Group
Equipment Required
Cable Hammer Curl Instructions
- Attach a rope handle to a low cable pulley.
- Stand facing the cable machine with feet hip-width apart. Grip both ends of the rope with a neutral grip — palms facing each other.
- Step back slightly so the cable is under tension at the start position. Stand tall with the rope ends hanging at your thighs.
- Pull your shoulders back, brace your core, and pin your elbows against your sides.
- Curl the rope up by bending only at the elbows. Keep your wrists in the neutral position throughout.
- Continue until your hands are at shoulder height. Squeeze hard for one second at the top.
- Lower the rope under control over two to three seconds back to the start position.
- Maintain constant tension on the cable — do not let the weight stack touch down between reps.
Cable Hammer Curl Form & Visual
Cable Hammer Curl Benefits
- Constant cable tension throughout the entire range of motion
- Heavily targets the brachialis and brachioradialis
- Easier on the wrists than supinated cable curls
- Easier to load progressively with small increments than dumbbells
- Excellent for high-rep bicep and forearm finishing work
- Trains grip strength through the rope hold
Cable Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
- Forearm flexors
- Anterior deltoid (minor stabilizer)
Cable Hammer Curl Variations & Alternatives
- Dumbbell Hammer Curl
- Band Hammer Curl
- Dumbbell Cross Body Hammer Curl
- Single-Arm Cable Hammer Curl
- Cable Bayesian Hammer Curl (high-pulley)
- Pause Cable Hammer Curl
- Tempo Cable Hammer Curl (4-sec descent)
- Kneeling Cable Hammer Curl
