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Cable Hammer Curl
PullIsolationPulleyBeginner
Muscles worked
Front
Biceps
Instructions
- 1Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- 2Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- 3Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- 4Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- 5After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Hammer Curl
The cable hammer curl with a rope attachment provides constant tension on the biceps and brachialis throughout the movement, unlike a dumbbell where tension varies with the arm's angle. Standing facing the low pulley, you curl the rope with a neutral grip, a reliable exercise for building arm thickness with precise load control.
check_circleBenefits
- check_circleConstant tension throughout thanks to the cable
- check_circleGood arm-thickness development
- check_circlePrecise load control across the whole range
lightbulbExecution tips
- lightbulbKeep the elbows fixed near the body throughout
- lightbulbSlightly split the rope at the top for the contraction
- lightbulbControl the descent well to maintain tension
warningCommon mistakes
- warningElbows drifting forward during the lift
- warningUsing the torso to assist the movement
- warningToo much load that breaks the range of motion
helpFrequently asked questions
What's the advantage over the dumbbell hammer curl?expand_more
The cable's constant tension, particularly useful at the end where a dumbbell naturally lightens.
Can this be done with one arm?expand_more
Yes, with a single handle, for more targeted unilateral work.
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