Elbows drift forward
Anterior delt assists; brachialis loses the isolation.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchDoorway pec stretch↗Pull · Upper Body
Cable Hammer Curl
Coaching cues
- Low pulley with a rope attachment; neutral grip (thumbs up)
- Curl to full contraction; hands stay neutral throughout
- Pause at the top; lower to full extension
- Elbows pinned at sides — no swinging
Common faults 2
Wrists rotate to supination at the top
Changes the exercise from a hammer to a standard curl; brachioradialis loses focus.
Overactive muscles
Biceps brachii
Corrective work
StretchWrist extensor stretch↗