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Cable Hammer Curl

beginner · isolation

Cable Hammer Curl

Setup

Attach a rope to a low pulley and stand about 30 cm away from the machine, gripping the rope with palms facing each other (a hammer grip).

Execution

  1. Pin your elbows to your sides and hold that position for the whole set.
  2. Exhale and curl the rope up toward your shoulders, keeping your wrists straight and palms facing each other throughout.
  3. Squeeze the biceps hard at the top.
  4. Inhale and lower the rope slowly until your arms are nearly straight.
  5. Do not swing your torso or drive your elbows forward to help.

Breathing

Exhale as you curl up, inhale as you lower.

Quick cues

  • Elbows pinned to the sides.
  • Palms face each other the whole time.
  • No swinging the torso.
  • Lower slowly, control the cable.

Common faults

  • Fault: Swinging the torso backward to build momentum

    Fix: Stand closer to the machine and brace the core so the torso cannot swing.

  • Fault: The elbows drifting forward as the rope rises

    Fix: Imagine the elbows pinned against a book tucked at your side.

  • Fault: Rotating the wrists outward, losing the hammer grip

    Fix: Keep the palms facing each other through the entire range of motion.

  • Fault: Letting the rope drop fast with no control

    Fix: Count 2 seconds on the way down so the biceps stay under even tension.

Equipment

cable

Muscle groups

arms