Cable Hammer Curl

Muscles worked by the Cable Hammer Curl

Primary

BicepsBiceps BrachiiBrachialisBrachioradialis

Secondary

Forearm FlexorsWrist Flexor Muscles

Also called: bicep, biceps brachii, biceps muscle, guns, brachialis muscle, lower bicep.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Cable Hammer Curl

1. Attach a rope to a low cable pulley and stand facing the machine.
2. Grip the rope with a neutral (hammer) grip, palms facing each other.
3. Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.
4. Squeeze at the top, then lower slowly to full extension.
5. Repeat for the desired reps.

Form tips

• Keep your elbows stationary throughout the movement.
• Pull the rope ends apart slightly at the top to increase contraction.
• Avoid swinging the torso.

At a glance

Cable Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl
• Dumbbell Reverse Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cable-hammer-curl",
  "name_en": "Cable Hammer Curl",
  "name_de": "Kabelzug Hammer Curl",
  "name_es": "Curl de Martillo en Cable",
  "description_en": "A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension.",
  "description_de": "Ein Kabelcurl mit Seilgriff und neutralem Griff, der den Brachialis und Brachioradialis unter konstanter Spannung trainiert.",
  "description_es": "Un curl en cable con cuerda y agarre neutro que trabaja el braquial y braquiorradial con tensión constante.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii",
    "brachialis",
    "brachioradialis"
  ],
  "secondary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "pull_day"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Attach a rope to a low cable pulley and stand facing the machine.",
    "Grip the rope with a neutral (hammer) grip, palms facing each other.",
    "Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.",
    "Squeeze at the top, then lower slowly to full extension.",
    "Repeat for the desired reps."
  ],
  "instructions_de": [
    "Befestige ein Seil am unteren Kabelzug und stehe mit dem Gesicht zur Maschine.",
    "Halte das Seil mit neutralem Griff, Handflächen zeigen zueinander.",
    "Curle das Seil nach oben zu deinen Schultern, halte die Ellbogen an den Seiten.",
    "Halte oben kurz inne, dann langsam absenken bis zur vollen Streckung.",
    "Wiederhole die gewünschte Anzahl."
  ],
  "instructions_es": [
    "Engancha una cuerda a la polea baja y párate frente a la máquina.",
    "Agarra la cuerda con agarre neutro, palmas enfrentadas.",
    "Sube la cuerda hacia los hombros manteniendo los codos fijos a los lados.",
    "Aprieta arriba, luego baja lentamente hasta la extensión completa.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your elbows stationary throughout the movement.",
    "Pull the rope ends apart slightly at the top to increase contraction.",
    "Avoid swinging the torso."
  ],
  "tips_de": [
    "Halte die Ellbogen während der gesamten Bewegung ruhig.",
    "Ziehe die Seilenden oben leicht auseinander für mehr Kontraktion.",
    "Vermeide Schwingen des Oberkörpers."
  ],
  "tips_es": [
    "Mantén los codos inmóviles durante todo el movimiento.",
    "Separa ligeramente los extremos de la cuerda arriba para mayor contracción.",
    "Evita balancear el torso."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/cable-hammer-curl-start.webp",
      "peak": "images/flat/cable-hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cable-hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.