Cable Hammer Curl - Biceps

In this lesson you will learn how to do proper cable hammer curls with a rope attachment. This biceps exercise works the upper arms like the dumbbell hammer curl. Indeed, the highest point of the movement leads to a more intensive biceps contraction than when you do free weight curls. Find more biceps exercises at weight training main.

Description: Cable Hammer Curl - Biceps

• Stand about one meter from the pulley machine and grasp the rope attachment with both hands. (thumbs point up) Bend your knees slightly and contract your abdominals a little, to avoid a hollow back. Start with your arms almost extended and keep your elbows on the same spot during the whole exercise. Upper arms maintain vertical. Elbows don't move.
• Curl the rope up until your biceps are fully contracted (biceps and forearms touch each other) and keep your elbows still. Exhale slowly and make sure your elbows stay close to your waist. The up motion is a bit faster than the down motion. It's very important that you don't move your legs and don't try to create momentum with your upper body. Hollowing the back is the worst mistake you could make.
  To avoid using your back instead of your arm muscles, keep your abs contracted slightly and move your chest a few cm towards your hands as you curl the rope up. Also make sure you don't elevate your shoulders.
• Return to the beginning position and inhale slowly and concentrated. Keep in mind that the down motion has to be slightly slower than the up motion.
  (up: appr. 2 seconds)
  (down: appr. 3 seconts)

Trainer advice: Cable Hammer Curl - Biceps

• Don't stand to close or too far from the pulley machine.
• Keep your elbows still and close to your waist.
• Don't create momentum with your upper body. Even round your back slightly and move a little towards your hands as you curl the rope up.
• The cable hammer curl with rope attachment also works the forearms.

Related instructions: Cable Hammer Curl - Biceps

• The Biceps
• Barbell Biceps Curl
• Preacher Curl
• Alternate Dumbbell Curl
• Dumbbell Hammer Curl
• Incline Dumbbell Curl for the Flexors
• Concentration Curl

Videos: Cable Hammer Curl - Biceps

• None

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