How to perform Cable Hammer Curl with proper form

Setup

Equipment: Use a cable machine with a rope attachment.
Positioning: Stand facing the cable machine, feet shoulder-width apart. Set the cable pulley to the lowest position.

Hold the Rope: Grab the rope attachment with a neutral grip (palms facing each other).
Elbow Position: Keep your elbows close to your torso.

Starting Position: With arms fully extended, let the weight pull your arms down. This is your starting position.
Curl Movement: Keeping your elbows stationary, curl the rope upward by flexing your elbows and bringing your hands towards your shoulders.
Peak Contraction: Squeeze your biceps at the top of the movement while keeping the wrists neutral.
Lowering: Slowly lower the rope back to the starting position, fully extending your arms without letting the weight stack touch.

Posture: Maintain a straight back and avoid leaning forward or backward during the curl.
Controlled Movement: Focus on slow, controlled movements to maximize muscle tension.
Breathing: Exhale while curling and inhale while lowering the weight.

Swinging: Avoid using momentum; focus on isolating the biceps.
Incorrect Elbow Position: Keeping elbows flared out can reduce the effectiveness; keep them close to your body.

Remember to adjust the weight according to your fitness level to maintain proper form throughout the exercise.

Exercises