The Cable Hammer Curl targets the biceps and forearms, enhancing strength and muscle definition.
To perform this exercise:
- Attach a rope handle to a low pulley on a cable machine.
- Stand facing the machine, grasp the rope with both hands, palms facing each other.
- Keep your elbows close to your body and curl the rope towards your shoulders.
- Slowly lower the rope back to the starting position.
How to perform the Cable Hammer Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Hammer Curl using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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