Cable Hammer Curl
A biceps and forearm exercise using a rope attachment on a cable machine, keeping the palms facing each other throughout the curl.
Equipment: Cable machine
How to do it
- 1Attach a rope handle to a low cable pulley and stand facing the machine, gripping the rope with a neutral (palms-in) grip.
- 2Keeping your elbows pinned to your sides, curl the rope up toward your shoulders.
- 3Squeeze your biceps briefly at the top.
- 4Lower back down under control to full arm extension.
Common mistakes
- Letting the elbows drift forward instead of staying fixed at your sides.
- Using body momentum to swing the weight up instead of a controlled curl.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Hammer Curl safe for beginners?
Generally, yes. The Cable Hammer Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Hammer Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have a cable machine for the Cable Hammer Curl?
The Dumbbell Bicep Curl trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Bicep CurlRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.