Cable Rope Hammer Curls are an effective exercise that primarily targets the biceps while also engaging the forearms and wrists. This exercise uses a cable machine with a rope attachment, allowing for a neutral grip and a greater range of motion. These are a great addition to any upper body workout routine, as they can help improve arm strength, size, and grip strength. Using a cable machine with a rope attachment allows for a greater range of motion than traditional dumbbell curls, which can help to activate more muscle fibers and achieve better results. Proper form and technique are essential to getting the most out of this exercise, so be sure to follow the step-by-step procedure carefully.
How to perform Cable Rope Hammer Curls
- Attach a rope to a low cable pulley.
- Take hold of the rope with a neutral grip (palms facing each other), ensuring that the plastic/rubber on the end touches your thumbs and index fingers.
- Stand upright around 12 inches from the cable and keep your back straight.
- Hold your upper arms stationary.
- Exhale as you curl the rope up towards your shoulders by contracting your biceps.
- Continue the movement until your biceps are fully contracted and the rope is at shoulder level.
- Hold the contracted position for a second as you squeeze your biceps. (Tip: Only the forearms should move.)
- Inhale as you slowly begin to return the rope along the same path to the starting position.
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