Cable Rope Hammer Curl

Technique

The cable rope hammer curl is a curl performed with a rope attachment on a low pulley, holding the rope ends with a neutral, palms-facing grip. The neutral grip shifts more of the work to the brachialis and brachioradialis, while the cable keeps tension constant from the bottom of the rep to the top. Keep the elbows pinned to the sides, curl the rope up until the forearms are near vertical, pull the rope ends slightly apart at the top and lower slowly.

Steps

1. Attach a rope to a low pulley and stand facing the machine, a short step away
2. Grip the rope ends with palms facing each other and arms straight
3. Pin the elbows to the sides and brace the core
4. Curl the rope toward the shoulders, separating the ends slightly at the top
5. Lower slowly to a full stretch and repeat

Common mistakes

• Letting the elbows drift forward and the shoulders help
• Leaning back to swing the weight up
• Rushing the lowering phase instead of controlling it

Variations

• Single-arm cable hammer curl with one rope end or a handle
• Cross-body rope hammer curl toward the opposite shoulder
• Dumbbell hammer curl as a free-weight alternative

FAQ