Hammer curl with cable

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 55

Description: Setup: 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. Starting 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. Execution: 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. Peak Contraction: Hold the contraction for 1 second and squeeze your biceps. Return to Start: Slowly return the rope to the starting position while inhaling. Repetitions: Repeat for the recommended number of repetitions.

Exercise ID: 00116

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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