Hammer curl with cable
The cable hammer curl targets the brachialis, biceps brachii, and brachioradialis muscles. This exercise is beneficial for increasing arm strength and size, enhancing grip strength, and improving overall upper body stability. Athletes can profit from Cable Hammer Curls by achieving balanced arm development, which is essential for sports requiring strong forearm and elbow stabilization, such as tennis, climbing, and weightlifting. The cable system offers consistent resistance through the movement, maximizing muscle engagement and growth efficiently.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
27kg
Avg. weight
59lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Setup: Attach a rope attachment to a low pulley. Stand facing the machine, about 12 inches away. Grasp the rope with a neutral (palms-in) grip.
- 2Starting Position: Stand straight, maintaining the natural arch in your back. Keep your torso stationary. Position your elbows by your sides and keep them stationary throughout the exercise.
- 3Execution: Inhale and prepare to move. Using your biceps, exhale and pull the rope upwards until your biceps contact your forearms. Ensure only your forearms move; your upper arms should remain stationary.
- 4Peak Contraction: Hold the contraction for 1 second and squeeze your biceps.
- 5Return to Start: Slowly return the rope to the starting position while inhaling.
- 6 Repetitions: Repeat for the recommended number of repetitions.
Tips & Tricks
Stand with your feet shoulder-width apart for a stable base.
Keep your back straight and chest up to maintain good posture.
Engage your core throughout the exercise to avoid swaying.
Use a neutral grip (palms facing each other) to maximize the activation of the brachialis and brachioradialis muscles.
Keep your elbows close to your body and avoid flaring them out to maintain proper form and focus on isolating the biceps.
Perform the curl with slow, controlled movements to ensure you're engaging the muscles throughout the full range of motion.
Avoid using momentum; the lift should be powered by your muscles, not through swinging the weights.
Choose a weight that’s challenging but allows you to perform 8-12 reps with proper form.
It's better to start lighter and increase the weight gradually to avoid strain or injury.
Fully extend your arms at the bottom of the movement to get a complete stretch.
Curl up until your forearms are perpendicular to the floor or slightly higher to ensure full contraction of the biceps.
Inhale as you lower the weight back to starting position.
Exhale as you lift the weight to the peak contraction point.
For variety, you can alternate arms or use a single arm at a time to isolate each bicep more effectively.
Adjust the attachment point of the cable to change the angle of resistance and target different parts of the muscle.
Concentrate on feeling the biceps work during the exercise. This mind-muscle connection can lead to better muscle activation and growth.
Visualize your biceps contracting and lengthening with each rep to enhance this connection.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
