Cable Hammer Curl: Muscle Worked, Benefit & Alternate

The cable hammer curl is one of the best exercises that you can do to build your arm muscles. When it comes to building massive biceps and forearms, cable rope hammer curl is an effective isolation workout that targets the brachialis and brachioradialis.

The cable rope hammer curl is a variation of the hammer curl exercise, that is utilized to build the anterior muscles of the arm. It’s very similar to the biceps curl, with the only difference being the neutral (hammer) hand position.

Muscle Worked during Cable Hammer Curl

The cable hammer curl targets the upper and lower arm muscles — most notably the brachialis and brachioradialis.

The cable hammer curl has the involvement of several synergist muscles, these muscles include,

A handful of other muscles worked or play the role of stabilizer muscles, include your

Muscle Worked during Cable Hamme Curl

Benefits of Cable Hammer Curl

Following are some of the benefits of the hammer rope cable curl:

  1. Builds biceps peak.
  2. Improved Grip Strength
  3. Works the biceps, forearms, brachialis, and brachioradialis
  4. Neutral grip may take pressure off the wrists and elbows
  5. The cable allows for continuous tension throughout each rep.
  6. Places the primary stress on the long (outer) head of the biceps.

Cable Hammer Curl

The cable rope hammer curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack.

It uses a neutral (palms facing one another) grip, which targets the forearms and brachialis muscles in addition to the biceps.

Cable Rope Hammer Curl

How to do Cable Rope Hammer Curl

  1. Attach a rope attachment to a low pulley and stand facing the machine.
  2. Grasp the rope with a neutral (palms-in) grip. Put your elbows in by your side and keep them there stationary during the entire movement.
  3. Pull your arms until your biceps touch your forearms. Hold for a second.
  4. Slowly start to bring the weight back to the original position.
  5. Repeat for the recommended number of repetitions.

Cable Rope Hammer Curl Workout Tips

  • Stand straight up, keeping the natural arch of the back and your torso stationary.
  • Only the forearms should move; not your upper arms.
  • Remember to keep the elbows in and your upper arms stationary.
  • Choose a weight that’ll allow you to perform the exercise using a full range of motion.
  • Do the exercise in a controlled way so that your momentum does not contribute to the movement.

Best Variations of Rope Hammer Curl

1. Cable Rope Hammer Preacher Curl

The cable rope preacher hammer curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack, a preacher bench, and a rope grip.

The neutral or “hammer” grip amplifies activation of both the grip and the brachialis muscles, building arm thickness. The angle of the bench also effectively removes the shoulders from the movement, largely isolating the biceps.

Cable Rope Hammer Preacher Curl..
Execution Technique
  1. Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine.
  2. Grab onto the rope with a neutral hammer grip, then sit down on the bench with your forearms rested over the padding.
  3. Slowly curl the bar up towards your chest, isolating your bicep and squeeze.
  4. Hold for a count, then return back to the starting position.
  5. Repeat for as many reps and sets as desired.

2. One Arm Cable Rope Hammer Preacher Curl

The one arm cable rope preacher hammer curl is a variation of cable rope preacher hammer curl.

The hand is in fixed position and the movement is slow and concentrated. Some athletes and coaches believe that this exercise emphasizes the peak of biceps muscle.

The neutral or “hammer” grip amplifies activation of both the grip and the brachialis muscles, building arm thickness.

One Arm Cable Rope Hammer Preacher Curl
Execution Technique
  1. Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine
  2. Grab hold of the rope with one arm in a neutral hammer grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you.
  3. Slowly curl the bar up towards your chest, isolating your bicep, and squeeze.
  4. Hold for a count, then return to the starting position.
  5. Repeat for as many reps and sets as desired.

Best Alternate Of Rope Hammer Curl

1. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. Due to neutral grip, hammer curls allow you to hone in on the long head.

When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters.

Hammer Curl
Execution Technique
  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

2. Cross Body Hammer Curl

The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso.

By lifting the weight across your body, you immediately place the long head of your biceps under more tension, which naturally makes it an excellent outer bicep curl if your long head is lagging.

Cross Body Hammer Curl
Execution Technique
  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keeping your elbows close to your body, slowly curl the left dumbbell upward, across your body, and toward your left shoulder.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
  5. Repeat with your right arm and continuously do alternating arms.

Takeaway

The cable hammer curl develops size and strength of the biceps while specifically targeting the forearms and outer part of the biceps. Utilizing the cable ensure resistance remains on the biceps throughout the entire range of motion.

Take a look at your workout routine and see where you can slide this in for a nice challenge. You won’t be disappointed by the results of the rope hammer curls exercise.

Leave a Comment