One-Arm Cable Hammer Curl – Handle

Learn how to do One-Arm Cable Hammer Curl – Handle with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Biceps अग्रबाहु Cable

One-Arm Cable Hammer Curl – Handle is a Cable exercise that primarily targets the Biceps, with secondary activation of the अग्रबाहु. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do One-Arm Cable Hammer Curl – Handle

A unilateral hammer curl using a low pulley and a straight cable handle. Focuses on the brachialis and forearms.

💡 Instructions:

• Stand next to a low pulley and attach a straight handle.
• Grab the handle in a neutral grip (thumb facing up).
• Keep your elbow close to your torso, arm extended.
• Curl the handle toward your shoulder without rotating the wrist.
• Squeeze the biceps, then return with control.

⚠️ Common mistakes:

• Letting the elbow drift forward
• Rotating the wrist into supination
• Using momentum or leaning
• Not fully extending at the bottom

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Muscles Worked by One-Arm Cable Hammer Curl – Handle

Primary Biceps

Secondary

अग्रबाहु

Equipment

Cable

Calories Burned Doing One-Arm Cable Hammer Curl – Handle

आपका वज़न

अवधि

मिनट

अनुमानित खपत

123 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: One-Arm Cable Hammer Curl – Handle

Type: Cable exercise
Primary muscle: Biceps
Secondary muscles: अग्रबाहु
MET value: 3.5
Calories (30 min, 70kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

FAQ: One-Arm Cable Hammer Curl – Handle

What muscles does One-Arm Cable Hammer Curl – Handle work?

One-Arm Cable Hammer Curl – Handle primarily targets the Biceps, with secondary engagement of the अग्रबाहु.

How do you do One-Arm Cable Hammer Curl – Handle correctly?

A unilateral hammer curl using a low pulley and a straight cable handle. Focuses on the brachialis and forearms. 💡 Instructions: • Stand next to a low...

Is One-Arm Cable Hammer Curl – Handle good for beginners?

One-Arm Cable Hammer Curl – Handle has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for One-Arm Cable Hammer Curl – Handle?

One-Arm Cable Hammer Curl – Handle requires: Cable.

What are the benefits of One-Arm Cable Hammer Curl – Handle?

One-Arm Cable Hammer Curl – Handle strengthens the Biceps, engages the अग्रबाहु.

What exercises are similar to One-Arm Cable Hammer Curl – Handle?

Similar exercises to One-Arm Cable Hammer Curl – Handle include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl.

Is One-Arm Cable Hammer Curl – Handle better than Alternating Dumbbell Curl?

Both One-Arm Cable Hammer Curl – Handle and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

Alternative Exercises

MET 3.5

Alternating Dumbbell Curl

No equipment

MET 4

Barbell Curl – Straight Bar

Short bar

MET 3.5

Concentration Curl – Dumbbell

Dumbbells

MET 3.5

Dumbbell Biceps Curl

Dumbbells

MET 3.5

Dumbbell Hammer Curl

Dumbbells