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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest