Perform a neutral-grip cable curl that raises the forearm toward the shoulder and primarily works the biceps. The movement uses an upright cable setup and a palms-facing handle.
How to do the Hammer Curl (Cable)#
- Face the cable machine and take the handle(s) with a palms-facing-each-other grip, feet shoulder-width apart.
- Keep your elbows pinned to your sides and the upper arms stationary.
- Bend the elbow to pull the handle upward until your forearm is fully raised and the biceps are contracted.
- Pause briefly at the top to sense the contraction.
- Slowly lower the handle back to the start, controlling the extension of the elbow.
Muscles worked#
Common mistakes#
- Swinging the torso to generate momentum.
- Letting the elbows move forward away from the sides.
- Rotating the wrist instead of maintaining a neutral grip.
- Dropping the weight quickly on the descent.
