Cable Hammer Curl

A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.

How to do it

1. Attach a rope to a low cable pulley and stand facing the machine.
2. Grip the rope with a neutral (hammer) grip, palms facing each other.
3. Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.
4. Squeeze at the top, then lower slowly to full extension.
5. Repeat for the desired reps.

Tips

• Keep your elbows stationary throughout the movement.
• Pull the rope ends apart slightly at the top to increase contraction.
• Avoid swinging the torso.

Muscles

Primary: Biceps, Brachialis, Brachioradialis

Secondary: Forearm flexors