Cable Hammer Curl

Grip the rope with your palms facing each other. Keep your elbows tucked by your sides and your shoulders relaxed and down.

Curl the rope upward with your palms still facing each other. Keep your elbows from lifting and feel your biceps and forearms bend together.

Lower the rope slowly and feel the tension through your forearms. Keep your palms facing each other even as your arms reach full extension.

It’s normal to feel the outer biceps and forearms tighten together. If your palms stop facing each other, the emphasis changes, so maintain that grip angle throughout.

Spreading the rope apart or bending your wrists reduces the forearm emphasis that makes a hammer curl unique. Prioritize a secure grip and aligned elbows before adding weight.

Exhale as you curl up and inhale as you lower. Keeping your breathing steady makes it easier to avoid momentum, even with the short range of motion.

You don’t need to force the rope apart. Keep your palms facing each other and slow the lowering phase to about 3 seconds for a much stronger forearm tension.