Hammer Curl – Cable With Rope

  1. Attach a rope to the low pulley of a cable machine.
  2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grab each end of the rope with a neutral grip (palms facing each other) and stand up straight. This is your starting position.
  4. Keeping your upper arms stationary, exhale as you curl the weights up towards your shoulders by flexing your biceps. Keep your elbows close to your body.
  5. Pause briefly at the top of the movement, squeezing your biceps.
  6. Inhale as you slowly lower the rope back to the starting position.
  7. Repeat for the desired number of reps.

Primary Muscles

  • Bicep

Secondary Muscles

  • Forearm - Outer

Results

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Date Reps Resis. RPE

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