Cable Rope Hammer Curl

Rope hammer curl on a low cable: continuous tension in a neutral grip.

• Isolation
• Cable
• Beginner

How to do it

• Rope on a low cable with a neutral grip and the elbows tucked against the body
• Neutral grip (palms facing) with the elbows tucked against your sides
• Curl without rotating the wrist and lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s with a neutral grip, lower for 2–3 s under control

Common mistakes

• Swinging your trunk to come up
• Pulling the rope ends apart as you curl

Muscles worked

Primary

• Biceps
• Forearm

Alternatives

• Hammer Curl
• Biceps Curl (barbell/dumbbell)