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Cable Hammer Curls

Target Region: Biceps

INSTRUCTIONS

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  • Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

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  • Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.

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  • Put your elbows in by your side and keep them there stationary during the entire movement. This will be your starting position.

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  • Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. 

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  • After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

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  • Repeat for the recommended amount of repetitions.

TIPS

  • Focus on keeping the elbow stationary and only moving your forearm.

STARTING POSITION

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ENDING POSITION

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VARIATIONS

  • You can perform the exercise using a variety of attachments (e.g. Ez bar, single handles) 

ALTERNATIVE EXERCISES

  • Hammer Bar Curls

  • Dumbbell Hammer Curls

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