Demo & instructions
Cable Rope Hammer Curl
Also known as: Rope Hammer Curl, Cable Hammer Curl, Rope Cable Curl
Instructions
A curl with a rope on a low pulley, palms facing each other the whole way. The thumbs-up grip brings the forearms and the outer upper arm into the work alongside the biceps.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set the pulley to its lowest position and attach a rope.
- 2Hold one end of the rope in each hand with palms facing each other and thumbs toward the knots.
- 3Stand tall a small step back from the machine with arms straight and elbows beside your ribs.
Execution
- 1Curl the rope up toward your shoulders while your elbows stay pinned to your sides.
- 2Let the rope ends spread apart slightly near the top and squeeze.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
