Arms · Elbow flexion
Cable Hammer Curl
The cable hammer curl is a standing curl where you hold a rope with a neutral grip, palms facing each other, and curl it up from a low pulley. The neutral grip emphasises the brachialis and brachioradialis, which add thickness to the arm, while the cable keeps constant tension on the biceps too.
Also known as: Rope hammer curl, Cable rope curl, Standing cable hammer curl
- Muscle group
- Arms
- Movement pattern
- Elbow flexion
- Type
- Isolation
- Equipment
- Cable machine, Rope attachment
- Difficulty
- Beginner
What muscles does the cable hammer curl work?
Primary movers
- Brachialis
- Brachioradialis
Assisting muscles
- Biceps brachii
- Forearm flexors
With a neutral grip, the biceps are in a weaker position, so the brachialis and brachioradialis take a bigger share of the work. The brachialis lies under the biceps and adds to arm thickness.
The brachioradialis is the large forearm muscle on the thumb side. It is strongly worked in hammer curls, which is why they build the forearm as well.
The cable keeps tension throughout the range, so there is no rest at the bottom or top like with dumbbells.
A rope allows the hands to be neutral, and lets you spread them slightly at the top for a stronger squeeze.
How to do the cable hammer curl
Setup
- 1
Attach a rope to a low pulley.
- 2
Stand facing the machine and grip the ends with palms facing each other.
- 3
Keep your elbows close to your torso.
- 4
Stand tall with your chest up.
Execution
- 1
Curl the rope up toward your shoulders, keeping your palms facing in.
- 2
Squeeze at the top.
- 3
Lower slowly to full extension.
- 4
Keep your elbows pinned to your sides.
- 5
Keep your torso still.
- 6
Do not swing.
Common cable hammer curl mistakes
Swinging
Heaving the rope with your back takes work off the arms.
The fix: Use a lighter weight and brace your core.
Elbows drifting forward
Moving the elbows shifts load to the shoulders.
The fix: Pin your elbows to your sides.
Short range
Not extending fully loses the stretch.
The fix: Lower until your arms are straight.
Gripping too hard
A tight grip adds forearm fatigue and shortens your set.
The fix: Hold the rope firmly but not tightly.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Moderate, 1–2 RIR | 60 s |
| Pump | 2–3 | 12–20 | Light to moderate | 45 s |
| Beginner | 2 | 10–12 | Light | 60 s |
Use it after your main biceps work to add thickness. It pairs well with a supinated curl. Stay strict and slow.
Running the cable hammer curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Hammer Curl variations and alternatives
Dumbbell Hammer Curls
AlternativeA free-weight version.
Cable Bicep Curl
AlternativeAn underhand cable curl for the biceps.
Reverse EZ Bar Curl
AlternativeAn overhand curl for the forearms.
Dumbbell Zottman Curls
AlternativeCombines an underhand curl with a reverse lowering.
Cable Preacher Curl
AlternativeA strict cable curl with a pad.
Frequently asked questions
What do hammer curls work?
The brachialis and brachioradialis mainly, with the biceps helping.
Cable or dumbbell hammer curls?
Cables keep tension throughout the range. Dumbbells are easy to find. Both work.
Why a rope?
It keeps your palms facing each other and lets your hands separate at the top.
How heavy should I go?
A weight you can curl with strict form for 10 to 15 reps.
Will hammer curls make my arms bigger?
They add thickness through the brachialis and forearm. For biceps peak, include supinated curls too.
Hercules tracks every cable hammer curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play