Cable Rope Hammer Curl

Start

Finish

How to do it

Hold a rope attachment at a low pulley with palms facing each other, curl up keeping the thumbs high, and pull the rope ends slightly apart at the top for an extra squeeze.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Cables, Full gym

Common mistakes

• Turning the wrists over at the top, which defeats the neutral-grip purpose
• Letting the elbows come forward so the delts take over the last third
• Curling only to the sternum instead of taking the rope up to shoulder height

Variations

• High-pulley rope hammer curl facing the stack
• Single-arm rope hammer curl

Can't do this one? Swap it for

• Dumbbell Hammer Curl
• Band Hammer Curl
• Cable Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps