Cable Hammer Curl (Rope)
Expert Advice
Keep your elbows stationary and close to your body to isolate the biceps. Avoid swinging the weight and use a controlled motion to maximize bicep engagement.
How-to-do Steps
- Attach a rope to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with a neutral grip (palms facing each other).
- Keep your elbows fixed at your sides and curl the rope towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
Details
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
