How to perform Cable Hammer Curl with proper form

Setup

  1. Equipment: Use a cable machine with a rope attachment.
  2. Positioning: Stand facing the cable machine, feet shoulder-width apart. Set the cable pulley to the lowest position.

Grip

  1. Hold the Rope: Grab the rope attachment with a neutral grip (palms facing each other).
  2. Elbow Position: Keep your elbows close to your torso.

Execution

  1. Starting Position: With arms fully extended, let the weight pull your arms down. This is your starting position.
  2. Curl Movement: Keeping your elbows stationary, curl the rope upward by flexing your elbows and bringing your hands towards your shoulders.
  3. Peak Contraction: Squeeze your biceps at the top of the movement while keeping the wrists neutral.
  4. 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.