How to Do the Cable Hammer Curl
The cable hammer curl uses a rope on a low pulley and a neutral grip to train your biceps, brachialis and forearms with steady tension. It is a gentle, beginner friendly curl that is easy on the wrists.
Log every set of your Cable Hammer Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the Cable Hammer Curl
- 1
Attach a rope to a low pulley and stand facing the stack.
- 2
Hold the rope with a neutral grip, thumbs up, and your arms at your sides.
- 3
Step back slightly so the cable is tight.
- 4
Curl the rope up toward your shoulders, keeping your elbows at your sides.
- 5
Squeeze at the top and keep your wrists straight.
- 6
Lower slowly until your arms are straight.
- 7
Keep your torso upright for the full set.
Form cues to remember
- Thumbs up, wrists straight
- Elbows glued to your sides
- Squeeze at the top
- Slow lowering, constant tension
Cable Hammer Curl video tutorial
Common mistakes
Swinging with your torso
Reduce the weight and keep your chest tall.
Letting the elbows drift forward
Pin your elbows at your sides.
Bending the wrists
Keep your wrists neutral and in line with your forearms.
Rushing the lowering
Take two to three seconds on the way down.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 45 sec rest |
Keep the weight manageable and avoid leaning back. Stop if you feel pain in the elbow or wrist.
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Cable Hammer Curl FAQ
What does the hammer curl work compared with a normal curl?
The neutral grip shifts more work to the brachialis and brachioradialis, the muscles that add thickness to the upper arm and forearm, while still training the biceps.
Cable or dumbbell hammer curls?
Cables keep tension through the whole range, including the bottom. Dumbbells are simpler and let each arm work alone.
Can I use a rope for hammer curls?
Yes, that is the usual cable setup. The rope keeps your hands in a neutral position and lets you spread them at the top.
