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Hammer Curl (Cable)

Weight & Reps

Details

NameHammer Curl (Cable)
EquipmentCable
Primary MuscleBiceps
Auxiliary MusclesForearms

Instructions

  1. 1Select the appropriate weight and set the pulley to the lowest position.
  2. 2Attach a rope to the pulley.
  3. 3Lean forward and take hold of both ends of the rope attachment. Keep your hands neutral (palms facing one another).
  4. 4Stand up and step back to lift the weight off its stack, brace your core, and retract your shoulder blades.
  5. 5Inhale and lift the rope to your chest by bending your arms. Keep your elbows at your sides.
  6. 6Bend your arms until your wrists are slightly higher than your elbows, and exhale.
  7. 7Extend with control your arms and inhale.