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All biceps exercisesBiceps · Gym

Cable Hammer Curl

Rope attachment with neutral grip. Constant tension on the brachialis.

BeginnerCable + rope3 × 12–15
Cable Hammer Curl demonstration thumbnail — How to Perform Cable Hammer Curls | Biceps Exercise Tutorial
Brachialis / brachioradialisCable + rope

Cable Hammer Curl

Demo · Buff Dudes Workouts

Verified Cable Hammer Curl demonstration by Buff Dudes Workouts. Click to play.

How to do the Cable Hammer Curl

  1. 1Elbows pinned
  2. 2Split rope at top
  3. 3Slow return

Benefits of the Cable Hammer Curl

  • Builds strength and size in the brachialis / brachioradialis through a full, controlled range of motion
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services