Cable Standing One Arm Hammer Curl with Rope Attachment exercise animation (Männlich)

Cable Standing One Arm Hammer Curl with Rope Attachment

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable standing one arm hammer curl with rope attachment is a single-arm upper-arm exercise that trains the elbow flexors using a neutral (palm-facing-in) grip. Working one side at a time against constant cable tension, it builds the biceps along with the brachialis and brachioradialis for thicker arms and a stronger grip.

Cable Standing One Arm Hammer Curl with Rope Attachment: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and clip on a single rope end (or grip one end of a rope attachment).
  2. 2Stand upright facing the machine, feet shoulder-width apart, and hold the rope in one hand with a neutral grip so your thumb points up.
  3. 3Let your working arm hang straight down, pin your elbow against your side, and brace your core.
  4. 4Curl the handle up toward your shoulder by bending only at the elbow, keeping your palm facing inward the whole way.
  5. 5Squeeze the elbow flexors hard at the top without letting your elbow drift forward.
  6. 6Lower the handle under control back to full extension, resisting the cable on the way down.
  7. 7Complete all reps on one side, then switch the rope to your other hand and repeat.

Technik-Tipps

  • Keep your upper arm vertical and your elbow fixed at your side so the cable tension stays on the elbow flexors, not your shoulder.
  • Use a slow, controlled negative — the cable pulls constantly, so resisting it on the way down adds useful work.
  • Keep your wrist firm and neutral throughout; the neutral grip is what shifts emphasis onto the brachialis and brachioradialis.
  • Brace your core and avoid leaning back, so the working arm does the lifting rather than your whole body.

Häufige Fehler

  • Swinging the torso or using body english to move the handle, which steals tension from the arm and turns it into a momentum-driven cheat rep.
  • Letting the elbow drift forward or flare out, which brings the shoulder into the movement and reduces the load on the elbow flexors.
  • Rotating the wrist toward a palms-up curl, which removes the neutral-grip emphasis that makes this a hammer curl.
  • Cutting the range short and not fully straightening the arm, which limits the stretch and the work done by the muscle.

Häufig gestellte Fragen

What muscles does the cable one arm hammer curl work?

The neutral grip trains the elbow flexors — the biceps along with the brachialis and brachioradialis. Working the upper arm and forearm together, it adds arm thickness and helps grip strength.

Why use a rope attachment instead of a handle?

A rope lets you hold a neutral, palm-in grip and lets your wrist rotate naturally at the top. That neutral position is what makes it a hammer curl and shifts emphasis onto the brachialis and brachioradialis.

Why train one arm at a time?

Single-arm work lets you focus on each side evenly, fix strength imbalances, and brace harder against the cable. It also keeps constant tension on the working arm through the whole rep.

How many sets and reps should I do?

For arm growth, 3–4 sets of 10–15 reps per arm with controlled tempo works well. Pick a weight you can move without swinging your body.

Is the cable hammer curl good for beginners?

Yes. The cable guides the path and the single-arm setup is easy to control, so beginners can learn strict elbow flexion. Start light and keep your elbow pinned to your side.

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