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, the 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.

What is Cable Hammer Curl

The cable hammer curl is an arm exercise that targets the brachialis, biceps, and brachioradialis muscles.

It is performed using a cable machine, which provides constant tension throughout the movement, leading to increased muscle activation and strength development.

The hammer curl is different from traditional bicep curls because of the grip position. In cable hammer curls, you hold the handles of a cable machine with a neutral grip (palms facing each other) and perform a curling motion, bringing the handles towards your shoulders while keeping your elbows stationary.

This exercise primarily targets the brachialis muscle, which lies beneath the biceps, as well as the brachioradialis muscle in the forearm.

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Muscle Worked during Cable Hammer Curl

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

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

• Biceps Brachii,

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

• Obliques,
• Rectus abdominis.

Benefits of Cable Hammer Curl

The 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.

How to Do Cable Rope 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.

Here are step-by-step instructions for executing this exercise properly. 

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

Know More: Bicep Cable Workout To Build Mass And Strength

Workout Tips and Technique

• 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.
• Avoid swinging the weight or using momentum to try to lift the weight.
• Do the exercise in a controlled way so that your momentum does not contribute to the movement.

Advanced Tips for Cable Hammer Curls

For advanced lifters, try these tips for doing cable hammer curls.

• Use supersets or drop sets to increase the intensity of the exercise.
• Increase the weight and perform fewer reps to build strength and size.
• Incorporate different variations of cable hammer curls to challenge your muscles in new ways.
• Focus on slowing down the eccentric phase of the movement to increase time under tension.

Best Variations of Rope Hammer Curl

There are a lot of different ways to do cable hammer curls to keep your workout routine fresh and challenge your muscles in different ways.

Some popular variations include:

1. Single Arm Cable Hammer Curls

The Single-arm cable hammer curl is a unilateral variation of the traditional cable hammer curl exercise, where you do the movement with one arm at a time.

Focusing on one arm at a time enhances your mind-muscle connection, allowing you to concentrate on the working muscles and achieve better muscle activation and engagement.

How to Do Single Arm Cable Hammer Curls

1. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
2. Grab the handle with a single arm.
3. Keep your elbow against the side of your body.
4. Start with your arm fully extended, and slowly curl the handle towards your shoulder.
5. Squeeze your bicep at the top of the movement
6. Then slowly lower the handle back down to the starting position.
7. Complete the desired number of repetitions for one arm before switching to the other arm.

2. 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.

How To Do It

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.
3. Then sit down on the bench with your forearms rested over the padding.
4. Slowly curl the bar up towards your chest, isolating your bicep, and squeeze.
5. Hold for a count, then return to the starting position.
6. Repeat for as many reps and sets as desired.

Know More: Preacher Curl: How To Do It Correctly And Best Variation

3. One Arm Cable Rope Hammer Preacher Curl

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

The hand is in a 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.

How To Do It

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.
3. Then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you.
4. Slowly curl the bar up towards your chest, isolating your bicep, and squeeze.
5. Hold for a count, then return to the starting position.
6. Repeat for as many reps and sets as desired.

Best Alternate Of Rope Hammer Curl

If you are unable to find the cable setup, here are some alternatives that achieve the same goal. These alternative exercises all focus on your bicep and forearm size.

1. Dumbbell Hammer Curl

The dumbbell hammer curl is a classic weightlifting exercise that targets the long head biceps and forearms. It is one of the best alternatives to cable hammer curls.

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

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.

Cable hammer curls vs dumbbell hammer curl

We’re going to compare the cable curl and dumbbell hammer curl because each exercise has its advantages and disadvantages.

• Dumbbell hammer curls are the most difficult when your arm is at a 90-degree flexion.
• Cable hammer curls provide constant and more consistent tension.
• Dumbbells are more widely available (and cheaper if you train at home). For cable hammer curls, a cable setup is required.
• Cable curls are a bit easier on your joints.

It is recommended to do both exercises for the best results. This way, you get the pump and burn that cables always deliver, but you also get the heavy, fiber-tearing tension that free weights provide.

FAQs

What muscle does cable hammer curls work?

Cable Hammer curls primarily target the long head of the bicep, as well as the brachialis and the brachioradialis. Other muscles that have been worked or play the role of stabilizer muscles, including your Obliques and Rectus abdominis.

Are rope cable hammer curls good?

Yes, rope cable hammer curls good to build bigger bicep and forearm. The cable setup gives your muscles the most uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.

Can you do hammer curls with a cable?

Yes, you can do hammer curls with a cable to build a bigger arm. Cable hammer curls place a more even load on your tricep muscles throughout the entire range of motion, and you have a more constant load on your bicep muscles throughout the whole range of motion.

Takeaway

The cable hammer curl develops the 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.

7 Amazing Ways To Do Hammer Curl (Best Variations)