Cable Hammer Curl (with rope) Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Brachialis, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Rope Hammer Curl
Visualised Target Muscle Groups
Front
Back
How to: Cable Hammer Curl (with rope)
- Adjust the cable machine to the appropriate height.
- Attach a rope handle to the cable pulley.
- Stand facing the machine and grasp the rope with both hands, palms facing each other.
- Step back slightly, keeping tension in the cable.
- Curl the rope towards your shoulders while keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement, then slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the arms on the way down.
- Using momentum rather than muscle to lift the weight.
- Letting the elbows flare out.
Modifications
- Use lighter weights to start and increase as strength improves.
- Perform the exercise seated to support your back.
Tips
- Keep your elbows close to your body during the curl.
- Engage your core to maintain balance.
- Avoid swinging your body to lift the weight.
Cable Hammer Curl (with rope) Alternatives
Tags
biceps
triceps
strength
upper arms
cable machine
arm workout
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