Cable Hammer Curl (Rope)

Arms · Cable · Beginner

How to do it

1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the cable rope attachment back to the starting position.
7. Repeat for the desired number of repetitions.

Muscles worked

Primary: Biceps
Secondary: Forearms

Related exercises

Barbell Curl

Dumbbell Biceps Curl

Dumbbell Hammer Curl

Alternating Dumbbell Curl (Ball Balance)

Alternating Stability Ball Dumbbell Curl

Alternating Stability Ball Dumbbell Hammer Curl