Cable Hammer Curl (Rope)
Expert Advice
Keep your elbows stationary and close to your body to isolate the biceps. Avoid swinging the weight and use a controlled motion to maximize bicep engagement.
How-to-do Steps
- Attach a rope to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with a neutral grip (palms facing each other).
- Keep your elbows fixed at your sides and curl the rope towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Hammer Curl (Rope) primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Hammer Curl (Rope) work?
Cable Hammer Curl (Rope) primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Hammer Curl (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Hammer Curl (Rope) suitable for beginners?
Cable Hammer Curl (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
