Cable Hammer Curl
Performing the biceps curl with the hands held with the palms facing each other (neutral grip) can reduce the contribution of the biceps themselves. The brachioradialis is the only forearm muscle that also crosses the elbow joint. When the forearm is rotated into this position, which is unfavorable for the biceps, the brachioradialis takes over a large part of the load.
Cable hammer curl execution
-
1
Bring the hands forward and upward. Keep the upper arms and elbows as still as possible.
-
2
Continue until the wrists are slightly above elbow height.
-
3
Lower the arms in a controlled manner until they are almost straight.
Cable hammer curl
Muscles worked:
Upper arms:
- Biceps brachii
- Brachialis
Forearms:
- Wrist extensors
- Brachioradialis
Cable hammer curl setup
- Set the pulley to the lowest position and attach a (wide) bar.
- Attach the double rope and grasp the ends with the palms facing inward and the thumbs pointing toward the ends of the rope.
- Keep the elbows against the sides.
Cable hammer curl technique
Keep the upper body still during the exercise. Avoid leaning backward to make it easier to lift the weight.
Keep the elbows at your sides. Do not let the elbows move with the exercise, thereby avoiding involvement of the front of the shoulder.
Alternatives
- Dumbbell hammer curl
- Cable reverse curl
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