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Hammer Curl (Cable)

The cable hammer curl targets the biceps and brachialis muscles. Using a cable machine ensures constant tension, enhancing muscle activation and growth, making it an effective exercise for building arm strength and definition.

Primary Muscle Group
Type of Weight

Arms

Cable

1. Setup: Attach a rope handle to a low pulley on a cable machine.
Grip: Grasp the rope handles with a neutral grip (palms facing each other).
3. Starting Position: Stand upright, engage your core, and keep your elbows close to your sides with arms fully extended.
4. Execution: Curl the rope handles towards your shoulders by bending your elbows, keeping your upper arms stationary.
5. Return: Slowly lower the handles back to the starting position, fully extending your arms. Repeat for the desired number of reps.

Diagram of the muscles activated:

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