Biceps · Cable · Beginner
How to do Cable Hammer Curl (With Rope)
The cable hammer curl (with rope) is an isolation exercise targeting the biceps and forearms, performed using a cable machine with a rope attachment. It emphasizes the brachialis and brachioradialis muscles, providing constant tension throughout the movement.
How to do Cable Hammer Curl (With Rope), step by step
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the cable rope attachment back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Cable Hammer Curl (With Rope) works your biceps as the main mover, with help from your forearms.
Variations
Cable Hammer Curl (With Rope) is a variation of Cable Curl.
Track Cable Hammer Curl (With Rope) in SPLYT
Cable Hammer Curl (With Rope) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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