Cable Rope Hammer Curl tutorial
The cable rope hammer curl uses a rope on a low pulley with palms facing each other, strengthening the brachialis and brachioradialis alongside the biceps. The constant cable tension throughout the range makes it great for building arm and forearm thickness, even for beginners.
How to perform
- Attach a rope to the low pulley and select a suitable weight.
- Face the machine and grip the rope ends with palms facing each other.
- Step back slightly, pin your elbows to your sides and start with straight arms.
- Keeping your elbows fixed, curl the rope toward your shoulders.
- Pause and squeeze at the top.
- Lower under control until your arms are straight.
Breathing: Exhale as you curl and inhale as you lower.
Key tips
- Keep your wrists straight in the neutral hammer position.
- Keep your body still; don't lean back.
- Maintain tension at the bottom without letting the stack touch.
Common mistakes
- Letting the elbows drift forward and using the shoulders.
- Swinging the body to move the weight.
- Bending the wrists in or out.
Safety: People with elbow or forearm pain should start light and limit the range if it hurts.
BicepsPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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