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How To Do Cable Hammer Curls-biceps Exercise

How To Do Cable Hammer Curls-biceps Exercise


As a form of resistance training, cable hammer curls are an effective exercise to build bicep strength and muscle. This exercise uses a cable machine, which provides constant tension throughout the movement.

It also targets multiple upper-arm muscles, including the brachialis, brachioradialis, and brachialis.

With proper form and technique, anyone looking to improve their arm strength and overall fitness level can perform this exercise safely and effectively.

To perform cable hammer curls correctly, set up a cable machine loaded on each side of the pulley system with low-weight plates. Then grasp both handles firmly with each hand in an overhand grip.

List Of Steps To Do Cable Hammer Curls-biceps Exercise

  1. Attach a straight bar or rope handle to a low cable pulley machine. 
  2. Stand facing the cable machine with your feet shoulder-width apart. 
  3. Grasp the bar or rope with a neutral grip. 
  4. You are keeping your elbows close to your sides. 
  5. Hold the contraction at the top for a second. 
  6. Slowly lower the weight back down to the starting position while inhaling.

  1. Attach a straight bar or rope handle to a low cable pulley machine.

The cable hammer curl is a classic biceps exercise that can be done using a low cable pulley machine. This exercise helps to isolate the biceps, giving them maximum isolation for building strength and size.

The first step in completing this exercise is to attach either a straight bar or rope handle to the low cable pulley machine, depending on what type of machine you are using. Once the handle is connected correctly, it’s time to do Cable Hammer Curls. 

To do this exercise correctly, start standing with your feet shoulder-width apart and your back facing the weight stack.

Grasp the handle with an underhand grip, keeping your elbows close to your body throughout the entire movement.

From here, slowly curl your arms up towards your chest while squeezing at the top of each repetition before lowering back down in a controlled manner.

  1. Stand facing the cable machine with your feet shoulder-width apart.

Cable hammer curls are a great bicep exercise that can be done using a cable machine. The key to performing this exercise is ensuring you are in the correct starting position for maximum efficiency and safety.

How To Do Cable Hammer Curls-biceps Exercise

To do this, stand facing the cable machine with your feet shoulder-width apart and hold the cable handle at arm’s length in each hand. 

Keep your arms slightly bent and shoulder blades down while keeping your chest lifted and abs engaged. It will isolate the muscles used during this movement to maximize the benefit of each repetition.

Once you’ve established your stance, slowly start curling both arms towards your shoulders while keeping them straight throughout the campaign.

  1. Grasp the bar or rope with a neutral grip.

Cable Hammer Curls-biceps Exercise is an excellent choice for those who want to build and strengthen their biceps. One must first grasp the bar or rope with a neutral grip to do this exercise.

It involves keeping the palms of your hands facing each other while holding onto the bar or rope.

Keeping your hands in this position will ensure that the force is evenly distributed throughout your body rather than concentrated in one area, like your wrists.

Once you have securely grasped the bar or rope, you will curl it towards your chest as far as possible without straining yourself too much.

Make sure to keep an upright posture and use slow, controlled movements while doing this part of the exercise to maximize benefits.

  1. Keeping your elbows close to your sides

Cable hammer curls are a great way to target and strengthen your biceps. This exercise involves holding a cable with both hands while keeping your elbows close to your sides.

Your biceps will be the primary muscle worked, but other muscles in the arms and shoulders will also benefit from this exercise. Performing cable hammer curls correctly is essential for maximum results and injury prevention.

Keeping your elbows close to your sides is one of the most important steps when performing this exercise, as it helps you keep tension on the targeted muscles for the best results.

Set up a low pulley weight machine with an appropriate weight load. Stand facing away from the device and firmly hold each handle with an overhand grip (palms facing down).

How To Do Cable Hammer Curls-biceps Exercise

Ensure you keep your chest upright and core engaged throughout the entire movement.

  1. Hold the contraction at the top for a second

Cable hammer curls are an effective biceps exercise that can help you build muscle, improve strength and increase your athletic performance.

This exercise requires holding the contraction at the top for a second, making it more challenging than traditional curl variations. Doing this step is essential to ensuring maximum benefits from the exercise and avoiding injury.

It will provide detailed instructions on how to do this step correctly.

Hence, you get all its benefits without the risk of harm or discomfort additionally, advice on how often to perform this exercise and tips for squeezing out extra reps.

  1. Slowly lower the weight back down to the starting position while inhaling.

Cable hammer curls-biceps exercise is a great way to strengthen the biceps. This exercise requires an adjustable cable machine where you attach a rope handle or EZ bar.

The key to doing this exercise is slowly lowering the weight back to the starting position while inhaling. It will help ensure you use the correct form, maximizing your results from this workout.

Make sure your palms face up towards the ceiling as you lift on the bar until your hands reach shoulder level. As you do this movement, focus on squeezing your bicep muscles together.

Precautions and safety guide to take when performing Cable biceps hammer curl!

Keep a correct position and be straight

Keep your elbows at your waist throughout the performance.  Your shoulders should be slowed down as you curl and make sure to keep your abdominal contracted.

Do not hollow your back when performing this exercise. Make sure that your back is straight.

Extend your arms fully and don’t twist your hands when curling up it is advised to shift your chest forward a few cm as you curl.

Don’t be too fast and don’t lean back or move around

Move the hands slowly and carefully the down motion should be slightly slower than the up. motion do not lean back. or forward you must remain film.

Squeeze the biceps against your shoulders for some seconds.

Don’t create any momentum or difficulties to yourself during the performance.  You may also need to be supervised by an expert or personal trainer.

Health benefits in performing Cable biceps hammer curl!

It trains the biceps for more strength

The Cable biceps hammer curl helps train the biceps. It also helps in developing more size to the biceps.

it is great exercise that helps build the mass biceps muscle and helps with more strength.

Cable biceps hammer curl is one of the effective biceps exercise you can do for your biceps extensions and strength.

It is the biceps exercise that trains the upper arms like the dumbbell hammer curl.

It leads to more intensive biceps contraction at the highest point of the movement than the hammer curl with two dumbbells.

Final Thoughts

In conclusion, cable hammer curls are an outstanding biceps exercise that can be useful for developing strength and size in your arms. It is essential to maintain proper form while performing this exercise and gradually increase the weight over time. If you want to make the exercise more challenging, use different hand positions or varying rep ranges. Additionally, cable hammer curls are relatively convenient since they require minimal equipment and can be done from home.


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