Home Exercises Biceps Cable Single Arm Hammer Curl
Cable Single Arm Hammer Curl

Cable Single Arm Hammer Curl

BicepsForearm Full GymCable
Add to workout
Primary musclesBiceps، Forearm
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12

Overview

The Cable Single Arm Hammer Curl is a unilateral arm isolation move that trains the brachialis, biceps brachii, and brachioradialis with a neutral grip. The cable machine keeps resistance steady from start to finish, helping promote muscle growth while reducing the chance of using momentum to finish the rep.

How to do it

  1. 1

    Place the cable at the lowest pulley setting and clip on a rope or D-handle.

  2. 2

    Stand beside the machine and hold the handle with a neutral grip, thumb facing up.

  3. 3

    Take a small step away from the machine, brace your core, and keep your arm close to your side.

  4. 4

    Drive the handle up by bending the elbow, but keep the wrist fixed and the shoulder still.

  5. 5

    Pause and squeeze at the top, then lower the handle slowly back to the start.

  6. 6

    Complete 8–12 reps per arm, keeping the movement controlled and even.

Form tips & common mistakes

Hold your elbow snug against your torso for the entire rep.

Keep the thumb pointing up so the brachialis does more of the work.

Avoid torso swing and wrist rotation. Stay tall and controlled.

Breathe out as you curl up, then breathe in on the way down.

Emphasize time under tension, especially during the lowering phase.

Benefits

Isolates the Brachialis: The neutral grip places more emphasis on this deep muscle for added arm thickness and definition.

Provides Constant Tension: Cable resistance keeps muscle activation high through the full range of motion.

Improves Unilateral Strength: Helps correct side-to-side imbalances for more balanced development.

Enhances Forearm Strength: Works the brachioradialis and wrist stabilizers, which supports grip performance.

Reduces Momentum: The cable setup encourages strict form and slower control, which suits hypertrophy.

Joint-Friendly Option: Smooth resistance is often easier on the elbow and wrist than heavy free weights.

Great for Finishing Sets: Use it as a burnout or accessory exercise to isolate the arms after compound lifts.

Muscles worked

Target

Brachioradialis

Synergists

Brachialis، Biceps Brachii

Stabilizers

Flexor Carpi Radialis، Extensor Carpi Radialis

Muscles worked — Cable Single Arm Hammer Curl

Alternatives & variations

Brachialis Pull-up

Brachialis Pull-up

BicepsBack / Wing Full Gym
Overhead Cable Curl

Overhead Cable Curl

Biceps Full Gym
Dumbbell Preacher Hammer (Scott) Curl

Dumbbell Preacher Hammer (Scott) Curl

BicepsForearm Dumbbells
One Arm Cable Curl

One Arm Cable Curl

Biceps Full Gym
Waiter Curl

Waiter Curl

Biceps Dumbbells
Cable Reverse Grip EZ-bar Biceps Curl

Cable Reverse Grip EZ-bar Biceps Curl

BicepsForearm Full Gym

Frequently asked questions

Is this better than a dumbbell hammer curl?

The cable version gives you constant tension and greater control, which makes it better for isolation and hypertrophy.

Can I do this with a rope or D-handle?

Both work. A rope lets you use a more natural neutral grip, while a D-handle gives a consistent path.

Which arm should I start with?

Start with your weaker side so you can build balanced development.

How often should I do this exercise?

1–2 times per week is ideal for targeted arm training without overtraining.

Does it help with pull-up or grip performance?

Yes. Building the brachialis and forearms directly supports pulling strength and grip endurance.

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