Zirv FitnessStrength exercise
Cable Hammer Curl
How to do it
- Attach a rope handle to a low pulley and stand facing away from the machine with feet shoulder-width apart, gripping each end of the rope with a neutral, palms-facing-in grip.
- Pin your elbows to your sides and let your arms extend down so the cable pulls your hands slightly behind your hips.
- Brace your core and keep your torso upright without leaning back to create swing.
- Curl both hands up toward your shoulders while keeping your palms facing each other, working the biceps and brachialis through the hammer grip path.
- Exhale as you curl up and inhale as you lower the rope back to full extension under control.
- Keep your elbows locked at your sides throughout; letting them drift forward turns the pull into a front raise.
Muscles worked
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Biceps exercises
- Type
- Strength
- Equipment
- Cable Machine
- Primary muscles
- Biceps, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator