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All exercises

Cable hammer curl (with rope)

Beginner

Cable hammer curl (with rope) is a isolation cable exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand upright with your feet shoulder-width apart and a slight bend in your knees.
  2. 2Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
  3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the cable rope attachment back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell hammer curlDumbbell
  • Dumbbell preacher hammer curlDumbbell
  • Cable rope hammer preacher curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Cable overhead curl on exercise ballCable
  • Dumbbell hammer curl on exercise ballDumbbell
  • Cable one arm preacher curlCable
  • Cable one arm reverse preacher curlCable
Logged today · 90 seconds restCable hammer curl (with rope)

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