Cable Hammer Curl

Form Cues

• Attach a rope to a low cable pulley.

• Stand facing the cable with the rope in both hands, palms facing each other (neutral grip).

• Start with arms extended, rope at thigh level.

• Curl the rope upward by flexing at the elbows, keeping palms neutral throughout.

• Focus on pulling with the brachialis and brachioradialis, not just the biceps.

• Squeeze at the top and hold briefly.

• Lower with control, resisting the cable all the way back to full extension.

• Keep your elbows pinned at your sides — they should not drift forward.

• The rope allows natural hand separation at the top for peak contraction.