Exercise guide · Biceps & Forearms

Rope Cable Hammer Curl

Hammer curl on a cable with a rope attachment trains your biceps and forearms with a neutral grip. The rope lets each hand move independently while constant cable tension keeps work on the muscles through the curl.

Targets: Biceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Rope Cable Hammer Curl

Attach a rope to a low pulley and select your weight on the stack.
Stand facing the cable with feet hip-width apart. Grab each rope end with a neutral grip, thumbs pointing up.
Pin your elbows to your sides and stand tall with a braced core.
Curl the rope ends upward by bending your elbows until your hands reach roughly shoulder height or your forearms are vertical.
Squeeze at the top without letting your elbows drift forward, then lower under control until your arms are nearly straight.

Form cues

Neutral grip throughout
Elbows pinned to your sides
Control the weight on the way down
Squeeze biceps and forearms at the top

Common mistakes

Swinging the torso or using hip momentum
Letting elbows drift forward away from the ribs
Shrugging shoulders at the top
Using too heavy a weight and cutting the range short

Muscles worked

Primary

Biceps

Secondary

Forearms

Safety: Start with a light stack to learn the path. Keep thumbs wrapped around the rope ends for a secure grip.

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