Cable Hammer Curl (with rope)

Cable Hammer Curl (with rope)

The Cable Hammer Curl (with rope) is a fantastic exercise that targets the muscles of your upper arms, specifically the biceps brachii and brachialis. This exercise is performed using a cable machine with a rope attachment. It provides a unique twist to the traditional bicep curl and helps build strength, definition, and size in your arms. The advantage of using a rope for this exercise is that it allows for a neutral grip, which places more emphasis on the brachialis muscle, located underneath the biceps. By working both the biceps and brachialis, you can achieve a well-rounded development in your upper arms. To perform the Cable Hammer Curl, stand facing the cable machine with your feet shoulder-width apart. Grab the rope attachment with an underhand grip, ensuring your palms face each other. Keep your elbows close to your torso and exhale as you curl the rope towards your shoulders, contracting your biceps and brachialis. Maintain control as you slowly return to the starting position. Remember to keep your core engaged, maintain proper form, and avoid using momentum to lift the weight. This exercise can be adjusted by varying the weight, number of sets, and repetitions to suit your fitness goals. Whether you're aiming for muscle growth or toning, the Cable Hammer Curl (with rope) is an effective addition to your arm workout routine. Give it a try and feel the burn!


  • Stand facing a cable machine with a rope attachment at chest height.
  • Grasp the ends of the rope with an underhand grip, keeping your palms facing each other.
  • Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  • While exhaling, curl the rope towards your shoulders by flexing your elbows.
  • Squeeze your biceps at the top of the movement for a moment.
  • While inhaling, slowly lower the rope back to the starting position, keeping tension in your biceps.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a strong grip on the rope throughout the exercise.
  • Engage your biceps by keeping your elbows stationary and only moving your forearms.
  • Exhale as you curl the rope towards your shoulders and inhale as you lower it back down.
  • To increase the intensity, slowly lower the rope back to the starting position instead of letting it drop quickly.
  • Avoid using momentum to lift the weight by keeping your core stabilized and reducing any swinging or jerking movements.
  • Ensure proper form by keeping your chest lifted, back straight, and shoulders relaxed throughout the exercise.
  • To target different areas of your biceps, vary the width of your grip on the rope.
  • Adjust the weight to a challenging but manageable level that allows you to complete the desired number of repetitions with proper form.
  • Include the cable hammer curl in your overall arm workout routine to achieve balanced muscle development.
  • As with any exercise, it's important to warm up adequately and stretch before and after performing cable hammer curls.


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