# Hammer Curl (Cable)

> A standing cable curl with a rope and a neutral grip, keeping tension on the biceps and forearms.

Page: https://fitnessie.app/exercises/cable-hammer-curl/
Type: Cable · Isolation
Demo video: https://fitnessie.app/demos/hammer-curl-cable/1b5e66cca5d28b9c.mp4

## How to do it

1. Attach a rope to a low pulley and stand facing it a step back.
2. Hold the rope ends with your palms facing each other and arms nearly straight.
3. Curl your hands toward your shoulders, keeping your upper arms close to your sides.
4. Squeeze at the top, then lower with control.

## Key cues

- Stand tall, no leaning
- Palms facing each other
- Elbows close and nearly still
- Squeeze at the top

## Common mistakes

- Letting your upper arms travel back during the curl
- Leaning back to swing the weight up
- Turning your wrists instead of holding a neutral grip

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Cable machine and rope attachment.

## Variations

- [Hammer Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-hammer-curl/)

## References

- [StrengthLog: Cable Curl With Rope](https://www.strengthlog.com/cable-curl-with-rope/)
- [FitnessVolt: Cable Hammer Curl](https://fitnessvolt.com/cable-hammer-curl/)
- [Liftosaur: Cable Hammer Curl](https://www.liftosaur.com/exercises/cable-hammer-curl)