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Exercise guide
Cable Hammer Curl
A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.
What this exercise works
- Muscles
- biceps brachii · brachialis · brachioradialis · forearm flexors
- Goals
- hypertrophy
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Attach a rope to a low cable pulley and stand facing the machine.
- Grip the rope with a neutral (hammer) grip, palms facing each other.
- Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.
- Squeeze at the top, then lower slowly to full extension.
- Repeat for the desired reps.
Technique cues and common mistakes
- Keep your elbows stationary throughout the movement.
- Pull the rope ends apart slightly at the top to increase contraction.
- Avoid swinging the torso.