Strength

Seated Cable Hammer Curl

The Seated Cable Hammer Curl targets biceps and forearms, boosting upper body strength and stability. Completed on a cable machine, it adds constant tension for promoting arm muscle growth.
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Seated Cable Hammer Curl instructions
Step-by-step instructions
1
Sit down at a low pulley cable station with a double-handed rope attachment attached.
2
Place your feet flat on the ground and keep your back straight and upright.
3
Hold the rope with your palms parallel (in a hammer grip) and extend your arms all the way down.
4
Bend your elbows and pull the rope towards your shoulders.
5
Slowly release the rope back to the starting position and repeat for the desired amount of reps.
Sit down at a low pulley cable station with a double-handed rope attachment attached.
Place your feet flat on the ground and keep your back straight and upright.
Hold the rope with your palms parallel (in a hammer grip) and extend your arms all the way down.
Bend your elbows and pull the rope towards your shoulders.
Slowly release the rope back to the starting position and repeat for the desired amount of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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