IntermediateDynamicBrachialis & Biceps
Hook Pulls — 45°
Hook pulls at a 45° angle are a hook-specific cable exercise that curls and pulls toward the body exactly as in a live hook, rather than training the curling and pulling components separately.
Muscles Worked
Biceps, wrist flexors
Equipment
Cable machine
How to Do It
- 1Set the cable at a 45° angle at table height
- 2Curl the wrist and pull toward your body
- 3Return with control, maintaining the cup
Sets & Reps
3-4 sets · 8-10 reps
Coaching Tips
- •45° mimics a common mid-match hand position
- •Pull toward yourself, not just sideways
Common Mistakes
- ✕Pulling in a straight line instead of the curling, hand-toward-body path an actual hook follows
- ✕Using so much weight that the curl component gets sacrificed in favor of just muscling the pull through
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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