Cable Hammer Curl

Cable hammer curls follow the same movement pattern as traditional hammer curls but use a cable machine instead of dumbbells. The cable machine creates constant tension on the targeted muscles, increasing resistance and overall training load. This exercise isolates the biceps and brachialis as prime movers and activates the wrist flexors for stabilization.

The consistent bicep engagement required throughout the movement makes this an effective bicep peak exercise for maximum bicep definition. The symmetric approach also facilitates balanced upper arm strength and development as well as improved grip and forearm endurance.  

Program the cable hammer curl into your upper body routine to build strength, improve functional movements, and enhance your physique.

How To Do

  1. Begin by standing in front of a cable machine with a rope attachment. Select the appropriate weight for your goals and fitness level.
  2. Place your feet shoulder-width apart and hips facing forward.
  3. Grip one end of the rope in each hand with a neutral grip, palms facing inward.
  4. Inhale and engage your core. 
  5. Exhale as you raise the weighted rope to shoulder height. Keep your elbows in close to your sides and maintain stability and control in the upper body.
  6. Hold at the top for a count, concentrating on squeezing the biceps.
  7. Inhale as you slowly lower the rope back down until your arms are fully extended, controlling the movement throughout.
  8. Repeat for a number of reps and sets as desired.

Tips From Expert

  • Maintain a neutral grip as you curl the rope upward with palms facing inward.
  • Use stable and controlled movements and avoid swinging the cable or using momentum through the range of motion.
  • Ensure to warm up the muscles to get the blood flowing and heart rate increased before the workout.
  • If you experience any wrist pain or discomfort, stop performing the exercise until after consulting with a fitness professional.

Optimal Sets and Reps

The following table provides instructions on the proper sets and reps for optimizing the cable hammer curl.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Cable Hammer Curl

How to Put in Your Workout Split

The cable hammer curl is an excellent exercise for targeting both the biceps and brachialis. The cable creates constant resistance for balanced hypertrophy and strength gains. Below are suggested variations for programming the cable hammer curl into your workout routine, depending on goals and fitness levels.

  1. Upper Body Pull — Include the cable hammer curl into the upper-body pull-day of your 3 or 5-day workout split. Incorporate it after other pull-focused exercises like deadlifts, seated rows, and lat pulldowns to effectively fatigue the forearm muscles.
  2. Arms And Forearms — The cable hammer curl is an effective part of an arms and forearms workout due to biceps and brachialis isolation. Program it with other arm exercises such as dumbbell bicep curls, tricep dips, and skull crushers for a targeted arm workout.
  3. Back And Biceps — The cable hammer curl is a great addition to a back and biceps workout for a balanced overall upper-body routine. Incorporate it after exercises like pull-ups, lateral raises, and seated cable rows to optimize your back and bicep workout.

Using your one repetition maximum is a beneficial method for finding the maximum weight you can handle for one repetition. 

As a guide, the load for endurance training ranges from 40%–60% of your one repetition max. Hypertrophy loads should range from 60%–80% of your one repetition max. Strength and power training loads should range from 80%–100% of your one repetition max.

Primary Muscle Groups

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachialis

The brachialis muscle is located beneath the biceps brachii, originating from the lower region of the humerus (upper arm bone). It acts as an elbow flexor to bring the forearm upward toward the upper arm.

During the cable hammer curl, the brachialis is maximally activated in flexing the elbow and stabilizing the forearm. The brachialis and brachioradialis both assist in forearm stabilization during daily tasks like lifting objects and carrying groceries.

Studies show that the brachialis can reach maximum activation rates at around 70%–90% of elbow flexion. During the cable hammer curl, this would be at the peak of the movement when the rope reaches shoulder height.

Biceps Short Head

The biceps short head is one of two muscles, along with the biceps long head, that comprise the biceps brachii. It is the shorter of the two heads originating from the upper arm bone and is inserted into the forearm. It works with the biceps long head to flex the elbow, internally rotate the forearm, and stabilize the shoulder.

Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20%–22% during elbow flexion against resistance. This demonstrates how hard the muscle is working when contracting during the exercise.

The cable hammer curl effectively targets and isolates the biceps short head throughout the full range of motion. This makes it an effective addition to short head bicep exercises to include as part of a focused upper-body workout.

Secondary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis

The brachioradialis runs from the top part of the forearm and supports elbow flexion, and wrist and forearm stabilization. It is maximally active when bringing the forearm to a neutral position with palms facing in.

As stated previously, the brachioradialis works with the brachialis during the cable hammer curl. It supports forearm and wrist stability by maintaining controlled and steady movements.

Research from the same study that evaluated the biceps brachii activation also compared brachioradialis activation rates using different grips. The activation rate was highest when using a neutral grip, palms facing inwards. It reached a maximum voluntary contraction of approximately 18%–22% at 60–130 degrees of elbow flexion.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of your forearm. They primarily function to flex your wrist and fingers. They’re crucial for daily activities requiring grip strength and forearm stability.

The wrist flexors are activated as secondary movers during the cable hammer curl providing stability to the wrist joint. They also support with grip strength and prevent overextending the wrist leading to injury.

Biceps Long Head

The biceps long head is the second of the two muscles that make up the biceps brachii. It is the longer, outer head. Like the biceps short head, it originates from the upper arm and inserts into the forearm.

It primarily functions during the cable hammer curl to flex the elbow when curling the weighted rope upward. It also provides support under constant tension to maintain shoulder stability throughout the full range of motion. 

Equipment

Rope Attachment

Rope Attachment

This offers a great way for you to train your arms whilst limiting the amount of wrist stress. Ensure you grip both parts of the rope from the bottom.

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Preacher Curl

Cable Bicep Curl

Bayesian Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Hammer Curl

Barbell Biceps Curl

Barbell Preacher Curl

Ez Bar Preacher Curl

Dumbbell Preacher Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Concentration Curl

Dumbbell One-Arm Zottman Preacher Curl

Dumbbell Zottman Curl

Dumbbell Zottman Preacher Curl

Who Should Do?

Bodybuilders

The main goal for bodybuilders is to obtain balanced muscle development and gains for an aesthetically pleasing physique. They are focused on building the biceps and forearms. They also strive to improve grip strength and forearm stability to improve overall lifting performance.

The cable hammer curl targets the biceps and brachialis muscles during the upward curl and lowering phases. It additionally targets the wrist flexors and extensors during the rotation from an underhand to an overhand grip. This supports forearm endurance and stability, leading to better performance in other lifting exercises.

Strength And Power Athletes

Athletes like powerlifters, rock climbers, and tennis players require strong forearms and wrist flexors for power, endurance, and grip strength. Strong forearms are crucial for increasing grip endurance as they help keep strong grip holds for longer periods.

The cable hammer curl benefits these individuals as it strengthens the upper arms, forearms, and wrist flexors. It also helps to improve and develop overall upper-body strength and elbow stability. This makes it a very productive addition to an arm workout or upper body routine for athletes requiring strong arms.

General Fitness Enthusiasts

A strong grip and forearm muscle coordination are essential for everyday activities involving holds, throwing, or pulling. The cable hammer curl works the key elbow flexors that support these movements. These muscles are involved in tasks such as lifting heavy objects, pulling doors open, and carrying groceries.

The cable hammer curl develops the upper arms and forearms improving overall arm function. This makes it a beneficial addition to any functional strength routine or as part of an upper-body split.

Who Should Not Do?

Individuals With Elbow Injuries

Individuals with elbow issues such as tendonitis have weakness in their elbow joints reducing their range of motion. They are sensitive to stress in that area when placing weight on the elbow and surrounding tendons. 

The cable hammer curl is a weight-bearing exercise that loads the elbow joint and forearm muscles. Individuals with elbow injuries can exacerbate their condition when performing this exercise. Therefore, they should consult with a physical therapist to potentially seek treatment before performing the exercise.

Individuals With Shoulder Conditions

Individuals with shoulder issues have difficulty with certain lifting movements that stress or require increased shoulder stability. They can become injured or make existing issues worse during weight-bearing exercises that strain the shoulders.

Although the shoulders are not directly activated during the cable hammer curl, they support maintaining proper arm position. 

Individuals With Wrist Or Forearm Injuries

Individuals with wrist or forearm injuries have a reduced range of motion and are prone to pain in these areas. The cable hammer curl places constant tension on the forearms, wrists, and surrounding tendons. It also requires support when flexing the elbow increasing the demands on the wrist flexors.

Individuals with existing wrist or forearm injuries could risk making their condition worse or delaying healing. Avoid the cable hammer curl if you have a forearm or wrist injury before consulting with a physical therapist.

Benefits Of The Cable Hammer Curl

Enhances Wrist Stability

The wrist flexors are actively involved in maintaining stability and control during a variety of activities. They support during athletic exercises including deadlifts, pullups, and rock climbing. They are also activated during daily tasks such as carrying groceries, opening jars, or pulling doors open. 

The cable hammer curl targets and isolates the wrist flexors and surrounding joints, improving overall wrist stability. Program it into an upper-body pull day with pull-ups, seated rows, and bicep curls to enhance wrist stability under tension.

Builds Mass

The biceps and forearms are key muscles that contribute to an aesthetically pleasing and developed upper body. Targeting these muscles will lead to sculpted and defined arms, promoting overall improved muscle symmetry and balance. 

The cable hammer curl applies constant and controlled tension to the biceps throughout the full range of motion. This increases the overall training volume on these muscles making it very effective at toning and building the arms. This is an excellent bicep workout for women given the controlled approach and focus on developing and sculpting the arms.

Increases Grip Strength

The forearms and wrist flexors are crucial muscles involved in maintaining a strong and controlled grip. They are activated during a variety of exercises including deadlifts, pullups, and rock climbing. This makes grip strength essential for sports performance.
Grip strength is also essential for everyday tasks such as carrying groceries, lifting objects from a shelf, or pulling doors open. As such, it is also recognized as a crucial marker of optimal health.

Frequently Asked Questions

Are cable hammer curls good?

Cable hammer curls are an effective mass-building and stabilization workout for the upper arms and forearms. The cable machine creates constant tension increasing the overall training load making it very beneficial for building strength and muscle.

What muscles do cable hammer curls target?

Cable hammer curls target the biceps and brachialis as prime movers during the upward concentric lifting movement. They also target the brachioradialis and wrist flexors which provide elbow and wrist stability as secondary movers.

Will cable hammer curls build big biceps?

Due to the constant tension created by the cable machine, cable hammer curls are beneficial for enhancing bicep muscle hypertrophy. They are an excellent peak bicep workout as they isolate this muscle for maximum gains.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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