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Biceps · Intermediate

Rope Hammer Curl

Cable hammer curl using a rope attachment.

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Rope Hammer Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a rope to a low cable and stand facing the stack.
  2. 02Hold the rope ends with thumbs up and elbows close to the ribs.
  3. 03Curl the rope toward the shoulders while keeping the palms facing each other.
  4. 04Separate the rope slightly near the top without flaring the elbows.
  5. 05Lower slowly until the arms are long and the cable stays under tension.

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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 V-Bar Biceps CurlRelated variationCable Biceps Curl

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Alternatives

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

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