Cable Hammer Curls
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Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
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Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
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Put your elbows in by your side and keep them there stationary during the entire movement. This will be your starting position.
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Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
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After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
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Repeat for the recommended amount of repetitions.
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Tip:
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Focus on keeping the elbow stationary and in, and your upper arms stationary.
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Alternative Exercises for Seated Dumbbell Biceps Curls
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Hammer Bar Biceps Curls
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Dumbbell Hammer Curls