Cable Hammer Curl

Cable Hammer Curl

The Cable Hammer Curl is an effective exercise that primarily targets the biceps and forearms. It is a variation of the traditional bicep curl, but with a twist - literally! This exercise gets its name from the grip you use on the cable machine, resembling the way you would hold a hammer. By using the cable machine, you're able to maintain a constant tension throughout the entire range of motion, engaging your muscles more effectively. The hammer grip also allows for a neutral position of your wrists, which can be beneficial for individuals who experience discomfort during other bicep exercises. The Cable Hammer Curl targets both the short head and long head of the biceps, helping to develop overall arm strength and size. Additionally, by engaging the forearms, it can improve grip strength and wrist stability. To truly maximize the benefits of this exercise, focus on maintaining proper form throughout each repetition. Keep your upper arms stationary, elbows close to your sides, and avoid any swinging or jerking motions. Remember to control the movement both on the way up and on the way down, feeling the tension on your biceps and forearms throughout the exercise. Incorporating the Cable Hammer Curl into your workout routine will help you build strong and defined arms while also improving your grip strength and wrist stability. So grab that cable handle and start hammering away for some impressive bicep gains!


  • Start by standing facing a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Hold the cable handles with an underhand grip, palms facing inwards.
  • Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  • Exhale and slowly curl the handles towards your shoulders, contracting your biceps.
  • Pause for a brief moment at the top of the movement and squeeze your biceps.
  • Inhale and slowly lower the handles back down to the starting position, maintaining control.
  • Repeat the movement for the desired number of repetitions.
  • Remember to engage your core muscles, maintain proper posture, and avoid swinging or using momentum to lift the weight.

Tips & Tricks

  • 1. Focus on proper form by maintaining a stable body position and avoiding excessive swinging or rocking.
  • 2. Use a weight that challenges you but still allows you to maintain control throughout the movement.
  • 3. Gradually increase the weight and resistance over time to continually challenge your muscles.
  • 4. Keep a steady and controlled pace during the exercise, avoiding sudden jerking movements.
  • 5. Engage your core muscles to stabilize your body and prevent excessive strain on the lower back.
  • 6. Exhale during the concentric (lifting) phase and inhale during the eccentric (lowering) phase of the exercise.
  • 7. Alternate between different grip variations to target different muscles of the forearm and biceps.
  • 8. Incorporate other exercises that target the same muscle groups for a well-rounded arm workout.
  • 9. Prioritize proper rest and recovery to allow your muscles to repair and grow stronger.
  • 10. Fuel your body with a balanced diet, providing enough protein, carbohydrates, and healthy fats to support muscle growth and overall fitness.


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