Cable Hammer Curl (with Rope)

Target muscle

Biceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable hammer curl (with rope)

1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the cable rope attachment back to the starting position.
7. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.