Cable Hammer Curl

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.

*Tips*

• 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.