Demonstration video
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Get my programHow to do the single-arm cable hammer curl
Instructions
- Attach a single handle or rope to a low pulley on a cable machine.
- Stand upright facing the machine and hold the handle with a neutral grip, palm facing inward.
- Keep your elbow close to your torso and your arm fully extended at the start.
- Curl the handle upward by bending the elbow while maintaining the neutral grip.
- Pause briefly when your hand reaches shoulder height.
- Slowly lower the handle back to the starting position with control.
- Complete all repetitions on one arm before switching sides.
Technical tips
- Keep your elbow fixed close to your body to isolate the movement.
- Avoid swinging your torso or using momentum to lift the weight.
- Maintain a neutral wrist position throughout the exercise.
- Control the lowering phase to maximize tension.
- Use a moderate load that allows full range of motion.
Breathing tips
- Exhale while curling the handle upward.
- Inhale as you slowly return to the starting position.
- Maintain steady breathing and avoid holding your breath.
Medical restrictions
- Elbow tendinitis or elbow joint pain
- Recent forearm or wrist injury
- Severe shoulder instability
- Post-surgical restrictions affecting the elbow or arm
Description
The single-arm cable hammer curl is a controlled resistance exercise designed to develop arm strength and improve unilateral muscular balance. By using a cable machine instead of free weights, this variation provides constant tension throughout the entire range of motion. This consistent resistance can enhance muscle activation and improve time under tension, making it an effective choice for hypertrophy-focused training.
Performing the movement one arm at a time helps correct strength imbalances between sides while allowing greater concentration on technique. Many athletes and gym-goers prefer unilateral cable movements because they improve mind-muscle connection and allow precise control of the lifting tempo. The neutral hand position used in this curl variation also places the wrist in a comfortable and stable alignment, which many people find more natural than traditional supinated curls.
Another key advantage of the cable setup is the smooth resistance curve. Unlike free weights where tension can decrease at certain points, cables maintain continuous load during both the lifting and lowering phases. This helps keep the target area engaged from start to finish and encourages strict execution.
The single-arm cable hammer curl is commonly included in bodybuilding, fitness, and general strength programs. It can be used as an accessory exercise at the end of an upper-body workout or integrated into arm-focused training sessions. Because the resistance can be adjusted easily and the movement pattern is simple to learn, it is suitable for beginners while still offering enough challenge for advanced lifters seeking precise muscular development.
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Description
The single-arm cable hammer curl is a controlled resistance exercise designed to develop arm strength and improve unilateral muscular balance. By using a cable machine instead of free weights, this variation provides constant tension throughout the entire range of motion. This consistent resistance can enhance muscle activation and improve time under tension, making it an effective choice for hypertrophy-focused training. Performing the movement one arm at a time helps correct strength imbalances between sides while allowing greater concentration on technique. Many athletes and gym-goers prefer unilateral cable movements because they improve mind-muscle connection and allow precise control of the lifting tempo. The neutral hand position used in this curl variation also places the wrist in a comfortable and stable alignment, which many people find more natural than traditional supinated curls. Another key advantage of the cable setup is the smooth resistance curve. Unlike free weights where tension can decrease at certain points, cables maintain continuous load during both the lifting and lowering phases. This helps keep the target area engaged from start to finish and encourages strict execution. The single-arm cable hammer curl is commonly included in bodybuilding, fitness, and general strength programs. It can be used as an accessory exercise at the end of an upper-body workout or integrated into arm-focused training sessions. Because the resistance can be adjusted easily and the movement pattern is simple to learn, it is suitable for beginners while still offering enough challenge for advanced lifters seeking precise muscular development.
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