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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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