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Cable Rope Hammer Curl 7s · no sound

Cable Rope Hammer Curl

Standing cable curl on a rope with a neutral grip that loads the biceps, brachialis and forearms together.

Primary muscle
Biceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Attach a rope to the low pulley and select a light weight.
  2. Stand facing the stack with your feet about shoulder width apart.
  3. Take one end of the rope in each hand with your palms facing each other.
  4. Tuck your elbows against your sides and brace your abs.
  5. Curl the rope up toward your shoulders, keeping the wrists neutral.
  6. Squeeze at the top, then lower until the arms are almost straight.

Common mistakes

  • Letting the elbows drift forward, which turns the curl into a front raise for the shoulders.
  • Leaning back to start the rep, which uses the hips instead of the elbow flexors.
  • Rolling the wrists into a palms up position, which drops the brachioradialis out of the movement.
  • Stopping short at the bottom, so the arm never reaches the loaded stretch the cable provides.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell

Similar exercises

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Good to know

What muscles does the Cable Rope Hammer Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Cable Rope Hammer Curl?
It uses a cable machine. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the Cable Rope Hammer Curl good for beginners?
GymVim rates it beginner.

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