{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Cable Rope Hammer Curl",
      "kind": "common"
    },
    {
      "text": "Standing Cable Hammer Curl",
      "kind": "common"
    },
    {
      "text": "Hammer Curls on Cable",
      "kind": "common"
    },
    {
      "text": "Hammercurls on Cable",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "275"
  },
  "id": "oec:cable-hammer-curl",
  "instructions": {
    "setup": [
      "Attach a rope or dual handles to the lowest pulley setting of a cable station.",
      "Grasp the rope with a neutral grip (palms facing each other) near the knotted ends.",
      "Step back slightly to put tension on the cable, standing upright with feet hip-width apart and elbows pinned to your sides."
    ],
    "steps": [
      "Curl your hands toward your shoulders by flexing the elbows, keeping your upper arms stationary.",
      "Squeeze your arm muscles firmly at the peak of the contraction without allowing your elbows to drift forward.",
      "Lower the weight back down slowly under control until your elbows reach full extension."
    ],
    "breathing": "Exhale as you curl the weight up, and inhale as you lower it back down.",
    "cues": [
      "Keep palms facing each other throughout.",
      "Pin your elbows to your ribs.",
      "Control the descent; don't let the stack snap down."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to use momentum to move the weight.",
        "correction": "Brace your core and maintain a strict, upright posture throughout the entire movement."
      },
      {
        "fault": "Allowing the elbows to drift forward during the curl.",
        "correction": "Keep your upper arms stationary and tucked close to your torso."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a neutral wrist position to avoid excessive strain on the joint."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Hammer Curl",
  "previous_ids": [
    "oec:hammercurls-on-cable"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Hammercurls on Cable",
        "url": "https://wger.de/en/exercise/275/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:alternating-dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-cross-body-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:suspension-trainer-hammer-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise using a low cable pulley and neutral grip to target the elbow flexors, especially the brachialis and brachioradialis."
}