Hammer Curl (Cable)
Complete guide to Hammer Curl (Cable). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Hammer Curl (Cable)
Attach a rope handle to the low pulley of a cable machine and grab both ends with a neutral grip.
Stand tall facing the machine with your feet shoulder-width apart and arms straight.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the rope up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |