Hammer Curl (Cable)
Also called Cable Hammer Curl
How to do it
Stand facing a low pulley and hold a rope or neutral-grip attachment with your palms facing each other. Keep your upper arms still as you curl the attachment toward your shoulders, squeeze the biceps, then lower under control until your elbows are fully extended.
Setup
Attach a rope or neutral-grip handle to the low pulley and stand centered with palms facing each other. Keep wrists straight, elbows beside the ribs, shoulders down, and torso braced.
Where you should feel it
Through the biceps and thumb-side forearms as the attachment rises, with the core preventing backward lean. Keep the wrists neutral and upper arms still.
When to use it
Use for biceps and brachioradialis hypertrophy with continuous tension and easy load adjustments. Controlled sets of 8-15 reps work well.