Perform a single-arm cable hammer curl by flexing the elbow with a neutral (thumb-up) grip. The movement primarily loads the brachioradialis and brachialis (forearm and outer upper-arm).
How to do the Single Arm Hammer Curl (Cable)#
- Attach a single handle to the low pulley and stand facing the machine, holding the handle with a neutral (thumb-up) grip; step back until the cable is taut.
- Stand tall with your elbow pinned to your side and your upper arm stationary.
- Curl the handle toward your shoulder by flexing only the elbow, keeping the wrist neutral.
- Pause briefly at the top and contract the forearm/outer upper-arm.
- Lower the handle slowly and under control until the elbow is nearly extended.
Muscles worked#
Common mistakes#
- Using torso momentum or swinging the body to lift the weight.
- Letting the elbow drift forward away from the ribs.
- Bending or rotating the wrist during the curl.
- Dropping the weight quickly on the way down instead of controlling the eccentric.
