- EquipmentCable
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
Attach a rope to a low cable. Stand facing it holding the rope ends with your palms facing each other, arms straight.
First cueKeep the elbows at your sides.
How to do the Cable Hammer Curl
Set up. Attach a rope to a low cable. Stand facing it holding the rope ends with your palms facing each other, arms straight.
- Curl the rope up toward your shoulders, keeping the palms in.
- Squeeze at the top.
- Lower under control.
Form cues
- Keep the elbows at your sides.
- Stand tall.
- Keep constant tension.
Common mistakes
- Leaning back to lift.
- Letting the elbows rise forward.
Muscles worked
Main target: Biceps. The biceps runs down the front of the upper arm. It bends the elbow and turns the palm up, and it helps in every pull.
On the way: Forearms.
Its other side: Triceps, in the arms pattern.
What to pair it with
Movements that round out a workout with the Cable Hammer Curl, from the same catalog the StatBlockFit app logs.
- Triceps Pushdown Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Seated Cable Row Same pull session: it trains the upper back.
- Lat Pulldown Same pull session: it trains the lats.
A complete workout around it
4 movements, the Cable Hammer Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Hammer Curl 3 × 10 to 20 reps
- Triceps Pushdown 3 × 10 to 20 reps
- Seated Cable Row 3 × 8 to 15 reps
- Lat Pulldown 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Hammer Curl
Dumbbell
Gym or cable swap
Preacher Curl
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Hammer Curl.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Cable Hammer Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Hammer Curl?
Set up: Attach a rope to a low cable. Stand facing it holding the rope ends with your palms facing each other, arms straight. Steps: 1. Curl the rope up toward your shoulders, keeping the palms in. 2. Squeeze at the top. 3. Lower under control. Form cues: Keep the elbows at your sides. Stand tall. Keep constant tension. Common mistakes: Leaning back to lift. Letting the elbows rise forward.
What muscles does the Cable Hammer Curl work?
It trains the biceps as its main target and works the forearms on the way.
What can I do instead of the Cable Hammer Curl?
At home: Hammer Curl. In a gym: Preacher Curl. Each trains the same main muscle.
What should I pair the Cable Hammer Curl with?
Good partners in the same workout are Triceps Pushdown, Seated Cable Row and Lat Pulldown.
How heavy should the Cable Hammer Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.