How to perform the Cable Hammer Curl
- 1Stand facing the cable machine with the pulley set low, grab the handle with your palms facing each other, and step back a little so the weight just lifts while you stand tall with your elbows close to your sides. Keep your chest up, shoulders relaxed, and feet about hip-width apart.
- 2Curl the handle up toward your shoulders while keeping your palms facing each other, squeezing your biceps and forearms at the top, then lower the handle back down with control until your arms are straight. Move at a steady, smooth pace, breathing out as you curl up and breathing in as you lower down.
Coach tips
- Keep your elbows pinned near your sides so your arms do the work instead of swinging your shoulders or back.
- Use a weight that lets you feel your biceps and forearms working without needing to rock your body for momentum.
- Squeeze the handle firmly but don’t let your wrists bend; keep them straight so the tension stays on your arms.
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One rep, one set. Hypro turns the Cable Hammer Curl into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Cable Hammer Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Hammer Curl fits right into proven hypertrophy and strength templates.
