Movement overview

The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.

Step-by-step cues

1. Attach a single handle to a low pulley on a cable machine.
2. Stand with your feet shoulder-width apart, facing the machine.
3. Grasp the handle with one hand using a neutral (hammer) grip, with your thumb facing up.
4. Step back slightly to create tension in the cable, keeping your arm fully extended.
5. Keep your elbow close to your torso and your wrist straight.
6. Exhale as you curl the handle towards your shoulder by flexing your elbow.
7. Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
8. Inhale as you slowly lower the handle back to the starting position, maintaining control.
9. Complete the desired number of repetitions before switching arms.

Technical tips

• Maintain a neutral grip throughout the exercise to target different parts of the biceps.
• Focus on keeping your elbow stationary to maximize bicep engagement.
• Avoid swinging or using momentum; control the movement for better muscle activation.
• Keep your core engaged and posture upright to prevent unnecessary strain on your lower back.
• Start with a lighter weight to master form before increasing resistance.