How to perform Cable Hammer Curl with proper form
Setup
- Equipment: Use a cable machine with a rope attachment.
- Positioning: Stand facing the cable machine, feet shoulder-width apart. Set the cable pulley to the lowest position.
Grip
- Hold the Rope: Grab the rope attachment with a neutral grip (palms facing each other).
- Elbow Position: Keep your elbows close to your torso.
Execution
- Starting Position: With arms fully extended, let the weight pull your arms down. This is your starting position.
- Curl Movement: Keeping your elbows stationary, curl the rope upward by flexing your elbows and bringing your hands towards your shoulders.
- Peak Contraction: Squeeze your biceps at the top of the movement while keeping the wrists neutral.
- Lowering: Slowly lower the rope back to the starting position, fully extending your arms without letting the weight stack touch.
Tips
- Posture: Maintain a straight back and avoid leaning forward or backward during the curl.
- Controlled Movement: Focus on slow, controlled movements to maximize muscle tension.
- Breathing: Exhale while curling and inhale while lowering the weight.
Common Mistakes
- Swinging: Avoid using momentum; focus on isolating the biceps.
- Incorrect Elbow Position: Keeping elbows flared out can reduce the effectiveness; keep them close to your body.
Remember to adjust the weight according to your fitness level to maintain proper form throughout the exercise.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms