One-Arm Cable Hammer Curl – Handle

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

4K
MET 3.5 Biceps Forearms Cable

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 70 kg person burns approximately 120 kcal 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 & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = 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, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

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. These alternatives target the same muscle groups and can be used to add variety to your training program.

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. One-Arm Cable Hammer Curl – Handle uses Cable, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

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Barbell Curl – Straight Bar
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