Hammer Curl (Cable)
The Cable Hammer Curl is an isolation exercise performed with a rope attachment to target the brachialis and brachioradialis muscles of the upper arm and forearm. By using a neutral grip and constant cable tension, it effectively builds arm thickness and grip strength.
Iridium tracks sub-muscle fatigue to prioritize this neutral-grip variation when the biceps short head detects high fatigue from standard curling. The AI balances volume landmarks for the forearms against your 7-day training history to prevent grip fatigue from limiting your heavy compound pulls. RPE trends are then analyzed to ensure progressive overload is maintained on this accessory movement.
Form Cues
- Grasp the rope ends with a neutral grip, palms facing each other
- Pin your elbows tightly against your ribcage throughout the set
- Contract your biceps to pull the rope toward your shoulders
- Squeeze firmly at the top of the movement
- Lower the weight slowly until your arms are fully extended
- Don't swing your torso or hips to generate momentum
- Don't let your elbows drift forward or flare outward
- Don't curl your wrists inward at the top
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Using excessive body momentum
- Allowing elbows to travel forward
- Shortening the range of motion
- Rushing the eccentric (lowering) phase
- Gripping the rope too tightly
Muscles Worked
This exercise primarily targets the brachialis, situated beneath the biceps, and the brachioradialis in the forearm, contributing to thicker-looking arms from the side profile. The neutral grip also engages the long head of the biceps brachii while placing less stress on the wrists compared to supinated curls.
Primary
Secondary
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