Cable Bicep Curl
Elbows fixed at sides, squeeze at top.
How to do it →Cable Bicep Curl vs Dumbbell Hammer Curl
Both train your biceps. Here's how they differ, and when to pick each one.
Dumbbell Hammer Curl
Thumbs up, curl towards the opposite shoulder, elbow pinned.
How to do it →Side by side
| Cable Bicep Curl | Dumbbell Hammer Curl | |
|---|---|---|
| Kit | Cable | Dumbbell |
| Main muscles | Biceps | Brachialis, Biceps |
| Also works | Brachialis, Forearms | Forearms |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 15 kg | Around 8 kg per hand |
How each one feels
Cable Bicep Curl
- Curl the bar up, squeezing at the top.
- Lower slowly until your arms are straight.
Watch out for: Leaning back.
Dumbbell Hammer Curl
- Curl one dumbbell across your body towards the opposite shoulder.
- Keep your elbow pinned at your side.
- Lower slowly, then switch arms.
Watch out for: Swinging with your hips.
Cable Bicep Curl: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your brachialis and forearms.
- − Needs a gym, and the station might be taken at busy times.
Dumbbell Hammer Curl: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Really focused on your brachialis.
- − Takes twice as long because you do each side.
- − Around 24 kg, body swing takes over from the arms.
- − Can be awkward if your wrist needs looking after.
Which should you pick?
- Pick Cable Bicep Curl if you want smooth, steady tension and easy weight changes.
- Pick Dumbbell Hammer Curl if one side feels weaker than the other.
- Cable Bicep Curl is the natural next step once Dumbbell Hammer Curl gets awkward to load (around 24 kg, body swing takes over from the arms).
- Dumbbell Hammer Curl trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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