Hammer Curl (Cable: Rope)

Attach rope to low pulley. Grip neutral. Curl up. The continuous tension of the cable creates a great pump.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

cablerope

Bilateral

Standing

repsweight

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

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).
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.
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.
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.
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.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent throughout each rep.
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.