Cable Rope Hammer Curl

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Isolation
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

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

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Biceps
• Forearm

Alternatives

• Hammer Curl
• Biceps Curl (barbell/dumbbell)