Cable exercise

Rope Hammer Curl (Cable) form, muscles worked, and workout tracking

The cable rope hammer curl is a neutral-grip curl performed with a rope attachment on a low pulley, targeting the brachialis and brachioradialis alongside the biceps under constant cable tension. Lifters use it to add thickness to the upper arm and forearm and to keep tension on the elbow flexors through the bottom of the range where free weights unload.

Rope Hammer Curl (Cable) illustration

How to do Rope Hammer Curl (Cable)

  1. 1Attach a rope to the low pulley, grip an end in each hand with palms facing each other, and stand tall a step back from the stack.
  2. 2Pin your elbows to your sides and brace your core with a slight bend in the knees.
  3. 3Exhale as you curl the rope up, keeping your thumbs on top and your wrists neutral throughout.
  4. 4Do not swing your torso or let your elbows travel forward as the rope rises.
  5. 5Squeeze at the top, then inhale as you lower under control until your arms are fully extended against the cable's pull.

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Track Rope Hammer Curl (Cable) in Plates

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