Rope Hammer Curl
Equipment: Cable
Primary muscle: Biceps Brachii
Category: isolation
Movement: pull
Forearms
Upper
Front
How to Perform Rope Hammer Curl
Attach a rope handle to a low pulley on a cable machine. Stand facing the machine and grasp the rope with a neutral grip, keeping your palms facing each other. Stand upright with your arms extended and your elbows close to your sides. Curl the rope upward toward your shoulders by bending your elbows while keeping your upper arms stationary. As you reach the top of the movement, slightly separate the rope ends and squeeze your biceps. Slowly lower the rope back to the starting position with control while maintaining tension on the muscles.