The Hammer Curl with cable is an exercise that strengthens the arm muscles, especially the brachioradialis and brachialis. This movement also enhances muscle definition and endurance, making it an excellent variation to include in your arm routine.
Step-by-Step Guide:
- Attach a rope handle to the low pulley of a cable machine.
- Grab both ends of the rope with a neutral grip (palms facing each other) and stand upright with your feet shoulder-width apart.
- Keep your core engaged and your elbows tucked close to your torso as you pull the rope toward your shoulders by flexing your elbows.
- Squeeze your biceps at the top of the movement and slowly return to the starting position in a controlled manner.
- Perform 10-12 repetitions for 3-4 sets.
Tips
Avoid swinging your torso or using momentum to complete the movement. Keep your elbows stable and focus on a controlled range of motion. Adjust the cable machine’s weight to ensure proper form.
Benefits
The Hammer Curl with cable strengthens the biceps, brachioradialis, and brachialis, improves muscle definition, and increases endurance. It’s also a great alternative to vary your routine and work the arms from a different angle.
Prevention
Avoid using excessive weight that may compromise your form or cause elbow discomfort. Keep your back straight and shoulders relaxed throughout the movement. If you experience joint discomfort, reduce the weight or adjust your technique.
