Cable Hammer Curl
oec:cable-hammer-curl
An isolation exercise using a low cable pulley and neutral grip to target the elbow flexors, especially the brachialis and brachioradialis.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Cable Rope Hammer Curl, Standing Cable Hammer Curl, Hammer Curls on Cable, Hammercurls on Cable
How to do it
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.
Movement
- 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
- Swinging the torso to use momentum to move the weight.
- Brace your core and maintain a strict, upright posture throughout the entire movement.
- Allowing the elbows to drift forward during the curl.
- Keep your upper arms stationary and tucked close to your torso.
Safety
- Maintain a neutral wrist position to avoid excessive strain on the joint.
Muscles
Joints
- Elbow: Flexion, Extension
- Shoulder: Isometric stabilization
- Forearm: Isometric stabilization
Details
- Movement
- Elbow flexion isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Dumbbell Hammer Curl
- substitute for Dumbbell Hammer Curl
- substitute for Alternating Dumbbell Hammer Curl
- substitute for Dumbbell Cross-Body Hammer Curl
- substitute for Suspension Trainer Hammer Curl
Sources
- wger: Hammercurls on Cable, by wger.de (CC-BY-SA-3.0)
This record: CC-BY-SA-4.0.