This exercise is ideal for training the biceps in isolation and is performed on the cable pulley. Hammer curls train the biceps and brachialis. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Cable Hammer Curls
One-armed, standing
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Stand in front of a cable tower and start by adjusting the cable to foot height. It is best to use a cable without a handle.
2
Grab a cable with your left hand and hold it so that your palm is facing inwards (neutral grip). Stand approx. one step in front of the cable tower and then do a slight lunge. Your arm should now be pulled behind your body by the weight and your biceps should be under slight tension.
3
Now bend the arm forcefully until the maximum flexion in the elbow is reached and the hand is close to the shoulder. Exhale and tense the biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Take a stable stance before starting the exercise and always keep your back straight during the exercise.
Make sure that your upper arms and shoulders remain in the same position throughout the exercise. The exercise only consists of flexing the elbow, which is only performed by the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Cable pull
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