Cable Hammer Curls

Stability & Strength

This is an instructional video to correctly demonstrate Cable Hammer Curls

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Biceps, Brachialis and Brachioradialis
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Keeping your back straight take hold of the ends of the cable rope attachment with each hand
Squeeze your shoulder blades down and together throughout the exercise.
With you elbows straight and your palms facing each other bend the elbows lifting the weight and towards the top slightly flex the shoulders so that your elbows slightly come away from your body. At the same time pull the ends of the rope away from each other.
Next slowly lower the weight back down to the start position
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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