Muscle Group: Forearms & Biceps
These are performed the same way as Hammer Curls. Simply attach a rope to the low cable pulley and with a neutral one arm hammer grip curl it upwards with your wrist flexed upwards and peaked. Hold for a peak contraction and then slowly lower it under control.
Remember that your palms face inward (towards your body). Hammer curls not only train your biceps but also place a great deal of stress on your forearms.