How To Do Cable Hammer curl

 On this topic, I am going to be waking you through how to do cable hammer curl which includes videos and images on how to perfectly perform it if you have any questions concerning this topic please feel free to leave them in the comment section.

About Cable Hammer curl

The cable hammer curl is one of the great exercise to target, train, and transform your bicep. It helps to contract the biceps muscle effectively. am important exercise for those muscles that help to pull and lifting movements we do all time during the day.

It’s  Crucial to strengthen and boosting more muscles to the biceps, it is more effective than the dumbells hammer curls. However, I used to perform it as an alternative to hammer curl to helps train the upper arms.

doing the cable biceps hammer curl will boost more strength and muscle to your biceps quickly more than the dumbbell hammer curl.

Equipment Needed

A pulley machine is needed for the performance of this exercise with a rope attached to it.

How To Do Cable Hammer curl

Here is How to train triceps with cable biceps hammer curl, follow this easy guide whenever you want to perform it.

  • Position yourself very well by standing to attach the rope and set the pulley weight to your preference. 
  • Your distance should be about 1 meter from the pulley machine.
  • Grab the rope attachment with both hands and slightly bend your knees to contract your abdomenal.
  • Don’t overweight load the amount of the weight that your power can afford to pull and control.
  • Your upper arm should be vertical, maintain and keep your elbows still and extend your arms.
  •  Curl up the rope slowly until your biceps and forearms touch each other and exhale as you go.
  • Your elbows should stay close to your waist when pulling the weight and you should be stable and don’t move around throughout the process.
  • Concentrate and don’t move too fast when pulling.
  • The down motion should be slightly slower than the up motion no need to hollow your back and do not elevate your shoulders.
  • Keep your abdominal contract slightly and move, your chest a little towards your hands as you curl the rope up in order to avoid using your back.
  • You must be the one controlling the weight throughout the process of the exercise. Don’t let the weight control you.
  • Return to the beginning position and inhale as you go repeat the process to your desired reps.
  • Don’t create any momentum or difficulties that can jeopardize the good performance of this exercise.
  • This exercise should be performed without overdoing or overweight and you may need to be observed by an expert or your personal trainer.

Check out this video below for it shows you How To Do Cable Hammer curl

Precautions and safety guide

Here are some precautions and safety to take when doing Cable biceps hammer curl, follow them whenever you want to perform it.

  • Position yourself correctly and be straight throughout.
  • Keep your elbows at your waist throughout the performance of the exercise.
  • Your shoulders should tight as you curl and make sure to keep your abdominal contracted.
  • Do not hollow your back when performing this exercise make sure that your back is straight.
  • Extend your arms fully and don’t twist your hands when curling up it is advised to shift your chest forward a few cm as you curl.
  • Be straight throughout don,t lean back or move around be.
  •  Don,t move too fast move your hands slowly and carefully.
  • However, the down motion should be slightly slower than the up motion.
  • Don,t lean back and forth you must remain film throughout.
  • Squeeze your biceps against your shoulders to fully contract your biceps muscles for some seconds before return back.
  •   This exercise must be performed correctly, don’t create any momentum or difficulties for yourself during the performance.
  • You may also need to be observed by an expert or your personal trainer.


Here are some in performing Cable biceps hammer curl.

  • It helps to train and boost more strength.
  • The Cable biceps hammer curl helps train the biceps effectively and also a great exercise to train boost more size to the biceps.
  • The cable hammer curl help to build more mass biceps muscles and more strength to it.
  • Yes, cable biceps hammer curl is one of the effective biceps exercise you can do to target and train for biceps extensions and strength.
  • It is the biceps exercise that trains the upper arms like the dumbbell hammer curl.
  • It leads to more intensive biceps contraction at the highest point of the movement than the hammer curl with two dumbbells.


This post has shown you How To Do Cable Hammer curl including video images and text on how to do it.

If you have any question comment or anything concerning this topic please feel free to leave them in the comment section below. If this post helps you please share it with others thanks. 



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