Cable Hammer Curls (Rope Attachment)Muscles Worked
Cable rope hammer curls work your biceps along with the brachialis and brachioradialis that a neutral grip brings in. The cable keeps tension on the arm from the bottom of the rep to the top, and the rope lets your wrists settle into a natural palms-in angle.
PrimaryBiceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Clip a rope to a low pulley, take one end in each hand with your palms facing each other, and stand a short step back from the stack.
- Stand tall with your elbows tucked at your sides, arms straight and a little tension already on the cable.
- Curl the rope up toward your shoulders, keeping your thumbs on top and your upper arms still.
- Pause near the top and squeeze, letting the rope ends spread slightly if that feels natural.
- Lower the rope slowly until your arms are fully straight, without letting the stack rest between reps.
Form tips
- Stay upright; leaning back to finish the rep shifts the work to your lower back and shoulders.
- Keep your elbows pinned so the rep ends when your forearms are near vertical, not when your elbows travel forward.
- Lower slowly, since the cable keeps loading the muscle on the way down too.
Why it made the list
No. 7 of 12
Best Bicep Exercises
Constant tension through full ROM. The rope attachment allows natural wrist positioning. Covers the cable equipment category.
More bicep exercises
See it on your own body map
Log your Cable Hammer Curls (Rope Attachment) sets in KasMaker and watch your biceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
