Cable Hammer Curl with Rope
Rope ends grasped until forearms touch biceps
- Level
- Beginner
- Equipment
- Cable Machine
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing the machine and grasp the rope ends with palms facing each other.
- Pin your elbows tightly against your torso and keep them stationary.
- Curl the rope upward by flexing your elbows until your forearms touch your biceps.
- Squeeze your biceps hard at the top of the movement for one second.
- Lower the rope slowly back to the starting position with control.
Common mistakes
- Swinging the torso or using momentum to lift the weight.
- Allowing the elbows to drift forward or away from the sides.
- Dropping the weight too quickly instead of controlling the eccentric phase.
- Flexing the wrists inward rather than keeping them neutral.
Tips
- Imagine your elbows are hinged to your ribs to prevent swinging.
- Rotate the rope slightly outward at the top to maximize the contraction.
- Keep your wrists straight and rigid throughout the entire range of motion.
Details
- Base movement
- Biceps curl
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- Low
