What muscles does Hammer Curl (Cable) work?

The Hammer Curl (Cable) primarily targets the Biceps, specifically the Long Head, Short Head. It also engages secondary muscles including Forearms.

How often should I do Hammer Curl (Cable)?

For optimal results, include Hammer Curl (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Hammer Curl (Cable)?

To perform Hammer Curl (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Hammer Curl (Cable) suitable for beginners?

Yes, beginners can perform Hammer Curl (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Hammer Curl (Cable) at home?

Hammer Curl (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Hammer Curl (Cable)

Learn how to do the Hammer Curl (Cable) with proper form, setup, and execution.

This cable movement primarily targets biceps, including long head, short head.

How to Perform Hammer Curl (Cable)

1
Attach a rope handle to the low pulley of a cable machine and grab both ends with a neutral grip.
2
Stand tall facing the machine with your feet shoulder-width apart and arms straight.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Curl the rope up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
5
Slowly lower back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.