TETSUCable Hammer Curl (With Rope)
The Cable Hammer Curl (With Rope) is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
cable
How to do the Cable Hammer Curl (With Rope)
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the cable rope attachment back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Hammer Curl (With Rope) work?
The Cable Hammer Curl (With Rope) primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable Hammer Curl (With Rope)?
You need a cable machine to perform the Cable Hammer Curl (With Rope).
How many sets and reps of the Cable Hammer Curl (With Rope) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Hammer Curl (With Rope) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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