Cable Hammer Curl
- Músculo objetivo
- Brachioradialis
- Músculos sinergistas
- Biceps Brachii, Brachialis
- Equipamiento
- Cable
- Parte del cuerpo
- Forearms
- Tipo
- Strength
The cable hammer curl is a forearm and arm isolation exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Performed with a rope attachment on a low cable pulley, the neutral (thumbs-up) grip and constant cable tension make it a reliable choice for building thicker forearms and arm width.
Cómo hacer el Cable Hammer Curl
- 1Attach a rope to a low pulley and set the cable to the bottom of the stack. Stand facing the machine with your feet shoulder-width apart.
- 2Grab one end of the rope in each hand with a neutral grip, palms facing each other and thumbs pointing up.
- 3Stand tall with a slight bend in your knees, brace your core, and pin your upper arms against your sides.
- 4Curl the rope up toward your shoulders by bending only at the elbows, keeping your wrists straight and the grip neutral throughout.
- 5Squeeze your forearms and upper arms at the top, holding briefly without letting your elbows drift forward.
- 6Lower the rope under control back to the starting position, resisting the cable until your arms are nearly straight.
- 7Complete your reps, then step in to relieve the tension and return the weight to the stack.
Consejos de técnica
- Keep your elbows fixed at your sides so the brachioradialis and biceps do the work instead of your shoulders swinging the weight up.
- Maintain a strict neutral, thumbs-up grip from start to finish — this is what shifts emphasis onto the forearm muscles.
- Use a slow, controlled lowering phase to keep constant tension on the cable, which is the main advantage over free weights.
- Pick a weight you can curl without leaning back; the cable rewards strict form, not momentum.
Errores comunes
- Swinging the torso or using body english to lift the weight, which transfers the load away from the forearms and biceps and reduces the training effect.
- Letting the elbows drift forward at the top, which turns the curl into a partial front raise and removes tension from the target muscles.
- Rotating the wrists toward a palms-up position during the rep, which converts it into a standard curl and takes the brachioradialis out of the movement.
- Lowering the weight too quickly and letting the stack drop, which wastes the constant tension the cable provides and risks straining the elbow.
Preguntas frecuentes
What muscles does the cable hammer curl work?
It primarily works the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The neutral grip emphasizes the forearm and the deeper brachialis more than a standard palms-up curl.
What's the difference between a cable hammer curl and a regular cable curl?
The hammer curl uses a neutral, thumbs-up grip that targets the brachioradialis and brachialis, while a regular curl uses a palms-up grip that emphasizes the biceps. The hammer variation builds more forearm and arm thickness.
Is the cable hammer curl good for beginners?
Yes. The constant cable tension and rope attachment make the movement easy to control, and the neutral grip is gentle on the wrists, so it suits beginners building forearm and arm strength.
How many sets and reps should I do?
For arm growth, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well. Use a weight that lets you keep your elbows pinned and finish each set with strict form.
