Cable Hammer Curl

Cable Hammer Curl is a beginner isolation pull using cable. It loads Biceps.

Why this lift

The Cable Hammer Curl is a beginner isolation pull lift. It primarily loads Biceps. Forearms help. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Hammer Curls.

Curls are isolation. They do not replace rows. Use them after the pulls that actually move weight. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Biceps
• Secondary: Forearms

Setup

• Hold cable with the elbows pinned near the ribs.

How to do it

1. Curl through a full range. Squeeze Biceps at the top.
2. Lower slowly. Do not swing the torso.

Coaching cues

• Elbows stay put.
• Wrists neutral.

Common mistakes

• Swinging the weight up. Cut the load; own the eccentric.

How to program it

Treat the Cable Hammer Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Hammer Curl does not agree with you, Bar Cable Curl trains Biceps with a different setup.

Related lifts

• Bar Cable Curl Biceps
• Barbell Bicep Curl Biceps
• Barbell Drag Curl Biceps
• Cable Concentration Curl Biceps
• Cable Curl Biceps
• Close Grip EZ Bar Curl Biceps

FAQ

What muscles does the Cable Hammer Curl work?

The Cable Hammer Curl works Biceps (primary), Forearms (secondary).

What equipment do I need for the Cable Hammer Curl?

You need cable.

Is the Cable Hammer Curl suitable for beginners?

Yes. The Cable Hammer Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.