One-Arm Hammer Cable Curl
StrengthPull
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.
How to Perform
- Attach a single handle to a low pulley on a cable machine.
- Stand with your feet shoulder-width apart, facing the machine.
- Grasp the handle with one hand using a neutral (hammer) grip, with your thumb facing up.
- Step back slightly to create tension in the cable, keeping your arm fully extended.
- Keep your elbow close to your torso and your wrist straight.
- Exhale as you curl the handle towards your shoulder by flexing your elbow.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the handle back to the starting position, maintaining control.
- Complete the desired number of repetitions before switching arms.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Maintain a neutral grip throughout the exercise to target different parts of the biceps.
- Focus on keeping your elbow stationary to maximize bicep engagement.
- Avoid swinging or using momentum; control the movement for better muscle activation.
- Keep your core engaged and posture upright to prevent unnecessary strain on your lower back.
- Start with a lighter weight to master form before increasing resistance.
Common Mistakes
- Using too much weight, leading to swinging or jerking motions.
- Allowing the elbow to drift forward or backward instead of keeping it stationary.
- Engaging the shoulder to lift the weight instead of isolating the bicep.
- Not maintaining a neutral wrist position, causing unnecessary strain.
- Failing to fully extend the arm at the bottom of the movement.
- Curling the wrist at the top of the movement, reducing bicep engagement.
- Leaning back or using body momentum to assist the curl.
- Not controlling the eccentric phase, letting the weight drop too quickly.
- Standing too far from the cable machine, altering the line of pull.
Recommended Exercises
Explore exercises related to One-Arm Hammer Cable Curl for biceps training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
