Hammer Curl (Cable: Rope)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a rope handle to a low pulley on a cable machine.
   • Stand facing the machine with your feet shoulder-width apart and grasp the rope with a neutral grip (palms facing each other).
2. Step 2Position Your Body
   • Step back slightly to create tension in the cable, keeping your elbows close to your torso.
   • Engage your core and maintain a straight posture, with your shoulders relaxed.
3. Step 3Curl the Rope
   • Begin the movement by bending your elbows and pulling the rope towards your shoulders.
   • Keep your upper arms stationary and focus on contracting your biceps as you lift the rope.
4. Step 4Squeeze at the Top
   • At the top of the movement, squeeze your biceps for a moment to maximize the contraction.
   • Ensure that your wrists remain straight and your elbows stay close to your body.
5. Step 5Lower the Rope
   • Slowly lower the rope back to the starting position, fully extending your arms.
   • Control the movement to maintain tension in your biceps throughout the descent.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring that your form remains consistent throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the rope and step away from the machine.
   • Ensure you maintain good posture as you finish the exercise.