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Cable Hammer Curl
- 1 - Attach a rope handle to a low cable pulley and select an appropriate weight.
- 2 - Stand facing the machine with your feet about shoulder-width apart and grasp the rope with a neutral grip, palms facing each other.
- 3 - Keep your chest up, core braced, shoulders relaxed, and elbows tucked close to your sides.
- 4 - Curl the rope upward by bending your elbows while keeping your upper arms stationary.
- 5 - At the top, squeeze your biceps and forearms briefly without letting your elbows drift forward.
- 6 - Lower the rope back to the starting position in a controlled motion until your arms are nearly fully extended.
- 7 - Repeat for the desired number of repetitions.
