Cable Hammer Curls - Rope Attachment
Strength · Beginner · Biceps
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Open the app →- Primary muscles
- Biceps
- Equipment
- Cable
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Biceps
How to do it — Cable Hammer Curls - Rope Attachment
- 1Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- 2Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- 3Put 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.
- 4Using 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.
- 5After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- 6Repeat for the recommended amount of repetitions.
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