Stinger Biceps Exercises

Cable Hammer Curl

Neutral-grip cable curl that develops the biceps and forearms.

Updated

The cable hammer curl emphasizes the brachialis and brachioradialis while also strengthening the biceps. The neutral grip makes this an excellent exercise for building overall arm thickness and improving grip strength.

Muscle Groups

Primary: Brachialis, Brachioradialis

Secondary: Biceps Brachii, Forearm Flexors

Equipment: Stinger Functional Cable Tower

Attachments: Rope

Variations: Bilateral Rope Hammer Curl, Alternating Hammer Curl, Single-Arm Hammer Curl

Exercise Instructions

  1. Position the pulley at its lowest setting.
  2. Attach the rope to the cable.
  3. Stand facing the machine with your arms fully extended.
  4. Hold the rope using a neutral (hammer) grip with your palms facing each other.
  5. Keep your elbows close to your sides.
  6. Curl the rope toward your shoulders while maintaining the neutral grip.
  7. Pause briefly and squeeze your arms at the top.
  8. Slowly return to the starting position under control.
  9. Repeat using smooth, controlled repetitions.

Tips

  • Keep your wrists straight throughout the movement.
  • Focus on bending only at the elbows.
  • Keep your upper arms stationary.
  • Control both the lifting and lowering phases.

Common Mistakes

  • Allowing the elbows to drift forward.
  • Swinging the torso.
  • Using excessive resistance.
  • Separating the rope too early during the curl.

Keep your wrists in a neutral position throughout the movement. Avoid bending or twisting the wrists under heavy resistance, which can increase strain on the wrist joints.