Cable Hammer Curls

This exercise is performed on the cable pulley machine, often known as the tricep pulley machine. This machine has been designed to execute various exercise movements for various muscles groups from arms, to abs, to legs, to butt. This specific exercise, featured in the image below, will show you how to perform cable hammer curls for your biceps and forearms, using this equipment.

• Using the rope attachment (as featured in the image), clip it into the cable machine on the lower pulley.
• Set the desired weight load.

• Stand with your feet, shoulder width apart, facing the machine, about an arms distance from the machine.
• Bend down and grab onto the rope with your palms, twisting your hands into fists so that they are facing each other (as pictured).
• Stand straight up and balance your weight evenly on your feet so that your weight is distributed evenly.
• Straighten your arms out and keep your elbows locked close to your side. They should remain locked and pressed against your sides throughout the movement. If your elbows do not touch your sides, move forward.
• Take a deep breath in and as you exhale, slowly curl your arms upwards, leading with your thumbs and keeping your fists facing each other throughout, as though you are reaching for the shoulders — without touching the shoulders.
• Hold for a count of one, flexing the forearms and biceps.
• Slowly return to the starting position and repeat the required number of reps and sets.
• It is important to keep your stance firm and not swing backwards and forwards. If you do find yourself swinging, lower the weight load until you build adequate strength to pull heavier loads.

Variations
For a great variation and to target those forearms more intensely, in a controlled motion, twist your fists outwards at the top of the movement.

Author: Dimi Ingle.
Copyright 2009: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.