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.
One-Arm Cable Hammer Curl – Handle is a Cable exercise that primarily targets the Biceps, with secondary activation of the Forearms. 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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Start Free TrialMuscles Worked by One-Arm Cable Hammer Curl – Handle
Equipment
- Cable
Calories Burned Doing One-Arm Cable Hammer Curl – Handle
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One-Arm Cable Hammer Curl – Handle
- Type
- Cable exercise
- Primary muscle
- Biceps
- Secondary muscles
- Forearms
- 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 Forearms.
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 Forearms.
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.
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