Cable Hammer Curls - Rope Attachment

How to do the Cable Hammer Curls - Rope Attachment

1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Cable Hammer Curls - Rope Attachment

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the Cable Hammer Curls - Rope Attachment with

Opposing triceps work — alternate sets without extra rest.

Cable Incline Triceps Extension triceps Cable Lying Triceps Extension triceps Cable One Arm Tricep Extension triceps Cable Rope Overhead Triceps Extension triceps

Common questions

What muscles does the Cable Hammer Curls - Rope Attachment work?

The Cable Hammer Curls - Rope Attachment primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Cable Hammer Curls - Rope Attachment?

A Cable Machine. Without a cable machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Cable Hammer Curls - Rope Attachment suitable for beginners?

Yes, the Cable Hammer Curls - Rope Attachment is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the Cable Hammer Curls - Rope Attachment go in a workout?

Late — the Cable Hammer Curls - Rope Attachment is isolation work, so it follows your compounds. Supersetting it with Cable Incline Triceps Extension and Cable Lying Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar