Cable Hammer Curl
Rope attachment held with neutral grip while standing
- Level
- Beginner
- Equipment
- Cable Machine
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Stand facing the cable machine with feet shoulder-width apart.
- Grab the rope attachment with a neutral grip, palms facing each other.
- Keep your elbows pinned to your sides and curl the rope up.
- Squeeze your biceps hard at the top of the movement.
- Lower the weight slowly until your arms are nearly straight.
- Repeat for the desired number of repetitions without swinging.
Common mistakes
- Swinging the torso to generate momentum for the lift.
- Letting the elbows drift forward or away from the ribs.
- Dropping the weight too fast instead of controlling the descent.
- Fully locking out the elbows and losing muscle tension.
Tips
- Imagine holding a hammer in each hand throughout the set.
- Keep your wrists straight and do not let them curl inward.
- Focus on pulling with your elbows rather than your hands.
Details
- Base movement
- Biceps curl
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- Low
