Cable Hammer Curls
Cable exercises are not to be ignored as they offer many advantages. They allow you to attain a full range of motion from top to bottom with constant tension directly placed on the muscles
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Attach a rope attachment to a low pulley and stand facing the machine.
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Grasp the rope with a neutral grip.
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Stand straight up keeping the the back and your torso stationary.
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Keep the ellbows stationary during the entire movement. Only the forearms should move.
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Pull your arms up as you exhale until your biceps touch your forearms.
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After contraction where you squeeze your biceps,
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Start to bring the weight back to the original position.
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Repeat for the recommended amount of repetitions.