Cable Rope Hammer Curl

Biceps, Brachialis, ForearmsCable, Rope Attachment

The rope cable hammer curl builds your biceps, brachialis, and forearms. A neutral grip keeps your wrist joints comfortable while evenly distributing the load across your arms.

How to do it

1Stand facing the low pulley, gripping the rope attachment with a neutral grip (palms facing each other).

2Stand tall, pull your shoulders down, and lock your elbows close to your sides.

3Curl the rope up toward your upper chest as you exhale.

4At the top, spread the ends of the rope slightly outward to maximize muscle contraction.

5Lower the handles back down under control, keeping a soft bend in your elbows at the bottom.

Common mistakes

Swinging your torso to generate momentum and take work off your arms.

Flaring or drifting your elbows forward as you curl.

Dropping the weight quickly at the bottom, risking tendon strain.

Breathing

Exhale as you curl the rope up; inhale as you lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.