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Cable Hammer Curls - Rope Attachment

A beginner strength exercise for the biceps, done with a cable.

Cable Hammer Curls - Rope Attachment: starting positionCable Hammer Curls - Rope Attachment: finishing position
Main muscles
Biceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Cable Hammer Curls - Rope Attachment

  1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
  2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
  3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
  4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
  5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Hammer Curls - Rope Attachment

Questions

What muscles does the Cable Hammer Curls - Rope Attachment work?

Mainly the biceps.

Is the Cable Hammer Curls - Rope Attachment good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Hammer Curls - Rope Attachment?

Good alternatives that train the biceps: Cable Preacher Curl, Lying Close-Grip Bar Curl On High Pulley, Reverse Cable Curl or Standing Biceps Cable Curl.

How many sets and reps of the Cable Hammer Curls - Rope Attachment should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).