Hammer Curl (Cable)
Trains the biceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hammer Curl (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Hammer Curl (Cable) trains
Technique
How to do the Hammer Curl (Cable)
- Attach a rope to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, grasping the rope ends with a neutral grip (palms facing each other) and your arms extended down.
- Keeping your elbows close to your sides, curl the rope upward toward your shoulders by bending your elbows.
- Squeeze your biceps and forearms at the top of the movement, keeping your palms facing each other throughout.
- Slowly lower the rope back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows pinned to your sides and avoid swinging your torso.
- The cable provides constant tension, so control the lowering phase fully.
- Maintain the neutral grip throughout to target the brachialis and forearms.
- Exhale as you curl the rope up and inhale as you lower it.
Substitutes
Swap Hammer Curl (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hammer Curl (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.