Cable Hammer Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine
Primary muscle group
Brachialis, Biceps Brachii
Secondary muscle groups
Brachioradialis, Forearm Flexors
Movement pattern
Elbow Flexion with a Neutral Grip Under Constant Tension
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Target the brachialis with continuous resistance rather than the falling tension of a dumbbell.
How it fits the system. A beginner-level elbow flexion with a neutral grip under constant tension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Bench Dip and Reverse Curl.
Primary muscles
Brachialis, Biceps Brachii
Secondary muscles
Brachioradialis, Forearm Flexors
Movement pattern
Elbow Flexion with a Neutral Grip Under Constant Tension
Equipment
Cable Machine
Difficulty
Beginner
How to Perform
- Attach a rope to a low pulley and hold an end in each hand with the palms facing.
- Keep the elbows at the sides and curl the rope to the shoulders.
- Squeeze at the top, spreading the rope slightly.
- Lower under control against the cable tension.
Coaching Cues
- "Elbows never travel forward."
- "Fight the cable on the way down."
- "Thumbs lead the way up."
Common Mistakes
- Letting the elbows drift forward, turning it into a front raise.
- Using momentum from the trunk.
Progressions & Regressions
Progressions
Add load, or finish with a drop set.
Regressions
Reduce load, or perform one arm at a time.
When to Use It
When to use
Arm hypertrophy finishers.
When not to use
Elbow tendinopathy in an irritable phase.
Programming
12–15 reps, 3 sets, 45–60 seconds rest.
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