Cable Hammer Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Cable
Emphasis Isolation
Type Pull

Cable Hammer Curl Instructions

  • Set a cable machine pulley to the lowest attachment point with a rope attached.
  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Grab the rope with both hands facing each other, elbows kept close to the torso.
  • While maintaining fixed upper arms, begin by curling the attachment up using your biceps and forearms until it is at shoulder level.
  • Hold the contraction at the top for a split-second. Your thumbs are facing you at the top as well.
  • Lower slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
  • The eccentric portion is just as important as the concentric with arm development.


  • The muscle used first will be used the most, don't use momentum to elevate the weight.
  • Don't let your elbow flare inward excessively.
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