What is the benefit of using cables over dumbbells for hammer curls?

Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose resistance at the very top and bottom of the curl.

Does this exercise help with grip strength?

Yes, because the neutral grip and the thickness of the rope handle require significant engagement from the forearm muscles and hand flexors.

You should pull until your forearms reach your biceps, but stop just before your elbows begin to move forward or lift away from your sides.

Master the cable hammer curl to build thicker biceps and stronger forearms. Follow our expert guide for perfect form and maximum arm growth.

Attach a double-rope handle to the low pulley of a cable machine and select a moderate weight.
Stand facing the machine with your feet shoulder-width apart and grasp the rope with a neutral grip so your palms face each other.
Keep your elbows tucked tightly against your ribs and maintain a slight bend in your knees for stability.
Curl the rope toward your shoulders by flexing your elbows while keeping your upper arms perfectly still.
Squeeze your biceps and forearms at the top of the movement for a full second.
Slowly lower the weight back to the starting position under full control until your arms are nearly straight.
Repeat for the desired number of repetitions without using momentum to lift the weight.

Flaring the elbows away from the torso during the concentric phase.
Using a swinging motion of the hips to help pull the weight up.
Allowing the wrists to bend or curl instead of keeping them locked in a neutral position.
Performing the eccentric phase too quickly and losing muscle tension.

Biceps · Arms