Biceps exercise
Cable Hammer Curl
Neutral-grip curl on a low cable with a rope.
- Primary muscleBiceps
- Also worksForearms
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Cable machine
How to do the Cable Hammer Curl
4 steps, in the order you do them.
- Attach the rope to the low cable and grab it with your palms facing each other.
- Stand one step back from the machine with your elbows tight against your body.
- Bend your elbows to bring your hands to your shoulders.
- Lower with control without losing tension.
Muscles worked
Common Cable Hammer Curl mistakes
What goes wrong most often when you do the Cable Hammer Curl, and how to fix it.
Your palms stop facing each other and the rope twists.
Hold the rope with your palms facing each other and your thumbs up from start to finish.
The cable pulls your arms forward on the way down.
Slow the lowering with your elbows fixed at your sides, without letting the cable pull them forward.
Your hands slide and slip off the rope's end stops.
Grip the rope just above the end stops and squeeze so it doesn't slide.
Alternatives to the Cable Hammer Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Close Grip EZ Bar CurlBiceps · EZ bar
Cable Double Bicep CurlBiceps · Cable machine
Cross Body Hammer CurlBiceps · Dumbbells
Bayesian Cable CurlBiceps · Cable machine
Frequently asked questions
What muscles does the Cable Hammer Curl work?
The Cable Hammer Curl works mainly the biceps. It also works the forearms.