Cable Hammer Curl

Cable Hammer Curl


This exercise involves holding a cable with a hammer grip (palms facing each other) and curling the weight towards the shoulders, targeting the biceps muscles. It is a variation of the traditional dumbbell hammer curl and can be performed standing or seated.

Muscle Group

Equipment Required

Cable Hammer Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a cable handle in each hand.
  2. Keep your elbows close to your sides and curl the handles up towards your shoulders.
  3. Pause at the top of the movement and squeeze your biceps.
  4. Slowly lower the handles back down to the starting position.
  5. Repeat for the desired number of reps.

Cable Hammer Curl Form & Visual

Cable Hammer Curl

Cable Hammer Curl Benefits

  • Targets the brachialis muscle, which helps to increase overall arm size and strength
  • Allows for a greater range of motion compared to traditional dumbbell hammer curls
  • Engages the forearm muscles, improving grip strength and wrist stability
  • Can be easily adjusted to target different areas of the bicep and forearm
  • Provides a unique and challenging variation to traditional bicep exercises

Cable Hammer Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Cable Hammer Curl Variations & Alternatives

  • Single-arm Cable Hammer Curl
  • Standing Cable Hammer Curl
  • Seated Cable Hammer Curl
  • Reverse-grip Cable Hammer Curl
  • Low-pulley Cable Hammer Curl
  • High-pulley Cable Hammer Curl