This exercise involves holding a cable with a hammer grip (palms facing each other) and curling the weight towards the shoulders, targeting the biceps muscles. It is a variation of the traditional dumbbell hammer curl and can be performed standing or seated.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the brachialis muscle, which helps to increase overall arm size and strength
- Allows for a greater range of motion compared to traditional dumbbell hammer curls
- Engages the forearm muscles, improving grip strength and wrist stability
- Can be easily adjusted to target different areas of the bicep and forearm
- Provides a unique and challenging variation to traditional bicep exercises
How to perform
- Stand with your feet shoulder-width apart and hold a cable handle in each hand.
- Keep your elbows close to your sides and curl the handles up towards your shoulders.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the handles back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary