Arms / Beginner / Isolation (single joint)

Cable Rope Hammer Curl

A neutral-grip curl with a rope on a low pulley that targets the brachialis, brachioradialis and biceps.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Cable station

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a rope to a low pulley and stand facing it.
2. Hold the rope ends with palms facing each other, arms extended.
3. Curl the rope toward your shoulders keeping the elbows at your sides.
4. Lower slowly to full extension.

Tips

• Keep the wrists neutral throughout.
• Avoid leaning back.

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