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Biceps · Intermediate

Cable Standing One Arm Hammer Curl with Rope Attachment

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a rope to a low pulley on a cable machine.
  2. 02Stand with your feet shoulder-width apart, facing the machine.
  3. 03Grab the rope with one hand, keeping your elbow close to your body.
  4. 04Curl the rope towards your shoulder while maintaining a neutral grip.
  5. 05Pause at the top of the movement, then lower back down in a controlled manner.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Rope One Arm Hammer Preacher CurlRelated variationCable Preacher Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHammer CurlComparable substituteIncline Dumbbell CurlComparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat Pulldown

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