Biceps exercise

Cable Hammer Curl

How to do the Cable Hammer Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Set the cable at the lowest position. Stand upright facing the cable machine. Keep your shoulders neutral, elbows close to your sides, then curl the weight up to the top and squeeze. The elbows may move an inch or two forward but no more. Slowly lower the weight back down just…
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Illustration showing the Cable Hammer Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Hilo pulley cable Hilo pulley cable
Technique

How to do the Cable Hammer Curl

  1. 1 Set the cable at the lowest position.
  2. 2 Stand upright facing the cable machine.
  3. 3 Keep your shoulders neutral, elbows close to your sides, then curl the weight up to the top and squeeze.
  4. 4 The elbows may move an inch or two forward but no more.
  5. 5 Slowly lower the weight back down just before your elbows are fully extended and repeat.