Single Arm Low Cable Outer Range Hammer Curls

Stability & Strength

This is an instructional video to correctly demonstrate Single Arm Low Cable Outer Range 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 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
Set the low cable with a rope attachment
Hold the end of a rope attachment with one hand and face away from it
Walk out so that the arm is behind you at about 45 degrees from your body
Get into a step stand position for stability and keeping your upper arm steady, bend your elbow to curl the rope up towards the side of your chest.
Next slowly lower the weight back down to the start position
Repeat for the other arm
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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