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Cable Hammer Curl : Benefits and Steps

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When it comes to the growth of biceps and forearms, cable hammer curl is an effective isolation workout that targets stable parts of deltoids and trapezius muscles as well as brachialis and brachioradialis. It is an integral part of any workout routine designed to create muscle strength.

Cable hammer curl is a type of hammer curl exercise, which are used to build the anterior muscles of the hand. This exercise is similar to curls, only with neutral (hammer) differences in hand position. However, the great advantage of using cables is that they have constant tension on the muscles at all angles and throughout the series of motions.

Hammer curl are usually included with biceps training, however, there are some different ways to include this non-negotiable exercise in your workout. And we will certainly cover that aspect in this article.

Target Muscle Groups: Brachioradilis and Brachialis.

Type: Overgrowth.

Mechanics: Isolation.

Equipment: Cable Machine.

Difficulty: Beginners.

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How Muscle Worked?


Brachioradialis is a front-arm muscle located on the thumb and knuckle that also crosses the elbow joint. It is mainly an elbow flexor regardless of the position of the forearm(supination, pronation or neutral).

It also stabilizes the forearm during the flexibility of the elbow and facilitates the action contrary to what the position of the forearm.


Brachialis is the other target muscle group when curling hammers. It is located deep on the outer part of the upper arm and has a pure elbow flexor.


Biceps is a two-headed muscle located between the shoulder and forearm, although the long (outer head) crosses the shoulder joint. Its primary function is forearm supination and it also flexes the elbow but to some extent.

Cable Hammer Curl Benefits.

In addition to helping you to gain upper body strength, cable hammer curl tone up major muscle groups of your forearms, arms and deltoids.

The cable helps in upward motion, allowing you to squeeze the biceps for maximum contraction. It also helps to strengthen your grip as you have to hold the cable tightly while keeping your palms inward while exercising.

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How to do Cable Hammer Curl?

Cable hammer curl is a very simple exercise. However, many exercisers do not maximize its effectiveness due to poor form and too much weight, which can also be called for any curl variation.

Step-by-step instructions are given here to perform this exercise properly.

  • Attach double or single cable handles at a low point on the cable machine.
  • Stand with feet about hip-width and hold the ends of the cable using a neutral/hammer grip (hands must be neutral by default).
  • Stand up straight and make sure there is resistance so that the part of the weight stack you choose does not touch the rest of the weight stack.
  • Keep your shoulders neutral, keep elbows close to your sides, then bend the weight upwards and squeeze. The elbow can move one or two inches but not more.
  • Slowly reduce weight just before your elbow swells completely and repeats.

Here is the video on how to do cable hammer curl.

Cable Hammer Curl

Cable Hammer Curl Tips.

  • Choose a weight that will allow you to exercise using the whole range of motion.
  • The upper arms should rest on your arms.
  • You can use the grip without thumb as shown in the video above to give better emphasis to the muscles of the forepart.
  • The elbow may move a little further but avoid taking them too far as it will start taking the front deltoids on top of you.
  • You can do this exercise using a rope attachment that allows you to train each hand separately.
  • If you feel pain, stop immediately.
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Bottom Line.

Cable hammer curl is one of the best exercises you can do to make your forearm strong and big. While this is not necessary. We really prefer it because it provides constant stress on muscles regardless of angle and speed limit. So, it seems that it has advantages that make it fit to be included in your training system.

Author Profile

Written by Uttam- (M.Com, Fitness Trainer)
Completed Certified Personal Fitness Trainer Course from American  Council on Exercise with 10 years of experience. View author's certificates.

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