Biceps
Cable Hammer Curl
The Cable Hammer Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: brachialis 35%, biceps (long head) 22% and brachioradialis 20%.
How to do it
- Set a pulley at the lowest position and clip two single handles to the cable.
- Hold one handle in each hand with the palms facing each other.
- Step back until the cable is taut, stand tall with the elbows at your sides.
- Curl both handles up toward the shoulders, thumbs pointing up.
- Lower slowly until the arms are straight and the stack is still lifted.
Tips
- Keep the handles slightly apart so the wrists stay neutral.
- Drive the curl with the thumb side of the hand.
Common mistakes
- Letting the elbows drift forward at the top.
- Leaning back to start the rep.
Muscles worked by the Cable Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Cable Hammer Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Cable Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Cable Hammer Curl good for beginners?
Yes. The Cable Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Hammer Curl?
For example the Band Hammer Curl, Hammer Curl and Cross Body Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.