Cable Hammer Curls - Rope Attachment
Works the biceps.
- Primary muscles
- Biceps
- Equipment
- Cable
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Cable Preacher Curl Cable
- High Cable Curls Cable
- Lying Cable Curl Cable
- Lying Close-Grip Bar Curl On High Pulley Cable
- Overhead Cable Curl Cable
- Reverse Cable Curl Cable
- Standing Biceps Cable Curl Cable
- Standing One-Arm Cable Curl Cable