Machine Hammer Curls

Beginner Level of Difficulty

This upper body exercise is a bicep curl that uses the cable machine and the hammer grip to strengthen the bicep muscle as well as the muscles of the forearm.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Forearms


We don't often think about our forearms when we exercise. This is a little surprising as they are one of the most used muscles throughout our daily routines. Your forearms are involved in almost every movement especially when exercising. Every time you are required to grip anything with your hands, you’ll be using your forearms.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

machine hammer curls - step 1

Step 1

Stand with your feet shoulder width apart, maintaining a neutral spine with your elbows tight to the body, your forearms parallel and your palms facing inwards.

machine hammer curls - step 2

Step 2

Curl the dumbbells up to your shoulders keeping your elbows tight to your body and your hands facing each other.

machine hammer curls - step 3

Step 3

Lower the dumbbells back down to the starting position and repeat.