Cable Standing One Arm Hammer Curl with Rope Attachment Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- One Arm Hammer Curl, Cable Hammer Curl
Visualised Target Muscle Groups
Front
Back
How to: Cable Standing One Arm Hammer Curl with Rope Attachment
- Attach a rope to a low pulley on a cable machine.
- Stand with your feet shoulder-width apart, facing the machine.
- Grab the rope with one hand, keeping your elbow close to your body.
- Curl the rope towards your shoulder while maintaining a neutral grip.
- Pause at the top of the movement, then lower back down in a controlled manner.
Common Mistakes
- Allowing the elbow to drift away from the body.
- Using excessive momentum to lift the weight.
Modifications
- Use a lighter weight to ensure proper form.
- Perform seated if standing is difficult.
Tips
- Maintain a neutral wrist position while performing the curl.
- Control both the upward and downward movements to maximize muscle engagement.
Cable Standing One Arm Hammer Curl with Rope Attachment Alternatives
Tags
biceps
upper arms
strength
cable
curl
isolated