Hammercurls on Cable

A cable machine variation of hammer curls providing constant tension throughout the movement with a neutral grip handle for biceps and brachialis development.

Instructions

1. Attach a neutral grip handle to the low pulley of a cable machine.
2. Stand facing the machine with a straight posture, feet shoulder-width apart, holding the handle with palms facing each other.
3. Keep your elbows at your sides and stationary throughout the movement.
4. Exhale and curl the handle upward with a controlled, deliberate movement, contracting the biceps.
5. Continue lifting until the biceps are fully contracted and the handle reaches shoulder height.
6. Pause briefly at the top while maintaining constant tension on the biceps.
7. Inhale and slowly lower the handle back to the starting position with controlled movement.
8. Repeat for the prescribed number of repetitions without using body momentum.

Tips

• Cable provides continuous tension - maintain control throughout both phases
• Keep your elbows glued to your sides - zero movement at the shoulder joint
• Perform the positive phase explosively and the negative phase slowly
• Do not swing your body - all movement originates from forearm flexion
• This variation is excellent for high-rep training due to constant tension