Strength · Recomp guide

Cable Hammer Curls - Rope Attachment

The cable hammer curls - rope attachment is a beginner strength exercise for your biceps, using cable.

Main muscles
Biceps
Equipment
Cable
Level
Beginner
Cable Hammer Curls - Rope Attachment, starting position
Start
Cable Hammer Curls - Rope Attachment, end position
Finish

Setup

Attach a rope to a low cable. Hold an end in each hand, palms facing each other, and stand tall.

How to do it

  1. Pin your elbows to your sides.
  2. Curl the rope up towards your shoulders.
  3. Squeeze at the top.
  4. Lower slowly to straight arms.

Coaching cues

  • Elbows stay still.
  • Constant tension, no rest at the bottom.

Common mistakes

  • Leaning back to finish the rep.
  • Letting your elbows drift forward.

Alternatives to the cable hammer curls - rope attachment

Band curl Resistance bands Cable curl Cable stack Dumbbell curl Dumbbells EZ-bar curl Ez bar Barbell Curl Barbell Concentration Curls Dumbbell