Biceps · Cable machine
Cable Hammer Curl with Rope
The cable hammer curl with a rope is an isolation exercise that emphasizes the brachialis, brachioradialis, and biceps using a neutral grip. It suits lifters of all experience levels and is best placed near the end of an arm or pull session to build arm thickness and grip strength.
- Muscles
- Biceps
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men
How to do it
- Stand in front of a cable machine with the pulley set to the lowest position and attach a rope handle.
- Grab the rope with both hands using a neutral grip (palms facing each other).
- Stand up straight with your feet shoulder-width apart, elbows close to your torso.
- Keep your upper arms stationary, back straight, and core engaged.
- Inhale and curl the rope towards your shoulders, flexing your biceps.
- Keep your wrists in a neutral position throughout the exercise.
- Exhale as you slowly lower the rope back to the starting position, fully extending your arms.
Common mistakes
- Drifting the elbows forward during the curl, which shifts tension away from the arm flexors onto the front deltoids.
- Leaning back and using torso momentum, which cancels out the continuous tension offered by the cable.
- Bending or flexing the wrists at the top of the movement, which increases the risk of wrist joint strain.
Tips
- Spread the ends of the rope slightly outward at the top of the curl to maximize the peak contraction in your forearms and brachialis.
- Keep your elbows pinned against your torso throughout the entire set to ensure strict isolation.
- Lower the weight smoothly over two to three seconds to capitalize on constant cable tension during the eccentric phase.
Sets and reps
Perform 3–4 sets of 10–15 repetitions with 60 to 90 seconds of rest between sets to focus on hypertrophy and controlled muscular tension.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the rope cable hammer curl differ from the dumbbell version?
The cable setup maintains constant resistance throughout the entire range of motion, whereas dumbbells lose peak tension at the very bottom and top of the curl.
Which muscles are primarily targeted by this movement?
It targets the brachialis and the brachioradialis of the forearm most intensely, with the biceps brachii working as a secondary elbow flexor.
