Cable Hammer Curl

What is the Cable Hammer Curl?

The cable hammer curl trains the biceps and brachialis with a neutral rope grip against a low cable. Combining the thumbs-up hammer position with the cable’s constant tension keeps the brachioradialis and forearm loaded across the whole range, including the top squeeze, where a free-weight hammer curl goes light.

Muscles worked

Primary: Biceps

The biceps flexes the elbow while the neutral grip loads the brachialis beneath it; the cable keeps tension on the muscle from the stretched bottom to the top of the curl.

Secondary: Forearms

The forearm muscles, the brachioradialis in particular, work throughout to hold the neutral grip and drive the rope up.

How to perform the Cable Hammer Curl

1. Attach a rope to a low pulley and grip it with a neutral hand position so the palms face each other and thumbs point up.
2. Standing back from the stack keeps constant tension on the brachialis through the whole range, unlike a dumbbell hammer curl that unloads at the bottom.
3. Pin the elbows to the sides and curl the rope up while holding the neutral grip fixed.
4. At the top, pull the ends of the rope slightly apart to intensify the peak contraction of the brachialis.
5. Lower the rope under control against the cable, resisting the pull back to the extended position.
6. Keep the torso upright and still so the cable line does not drift and shift load off the target.

Suggested working range: 10–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation against a low cable: elbow flexion with the forearm held neutral (thumbs-up) on a rope. The rope’s neutral grip biases the brachialis while the cable line keeps resistance nearly constant, unlike a dumbbell that unloads at lockout.

Form cues

• •Attach a rope to a low pulley and hold both ends with a neutral, thumbs-up grip.
• •Keep the elbows pinned to your sides and curl by bending only the elbows.
• •Squeeze at the top where the cable keeps loading the brachialis and forearm.
• •Resist the cable on the way down to a full stretch rather than letting it snap back.

Common mistakes

• •Standing too close so the rope tension slackens at the bottom of the rep.
• •Rotating the grip out of neutral, which loses the brachialis emphasis.
• •Swaying the torso to drag the rope down instead of a clean elbow flexion.
• •Letting the elbows flare forward off the ribs to muscle up more weight.

Variations & alternatives

• •Dumbbell hammer curl, the free-weight base movement with the same neutral grip.
• •Cross-body hammer curl: angling across the body to bias the brachialis harder.
• •Cable curl, a supinated rope or handle grip to bias the biceps peak.
• •Rope pushdown, the same rope attachment for the opposing triceps.

Barbell Curl

Biceps · Barbell

Dumbbell Curl

Biceps · Dumbbell

Hammer Curl

Biceps · Dumbbell

Cable Curl

Biceps · Cable

Incline Dumbbell Curl

Biceps · Dumbbell

Programming: sets, reps & when to use it

Program the cable hammer curl in the library’s 10–15 rep range as a biceps-and-forearm accessory, ideal as a finisher where the constant tension lets you push close to failure safely. Keep the grip neutral and the elbows fixed. Two to four sets after your pulling work builds the brachialis and forearm.

Frequently asked questions