Arms
Hammercurls on Cable
A staple arm movement for building thickness and improving grip strength through constant cable tension.
How to perform.
Follow the sequence — setup is half the lift.
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.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- 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.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.