Cable Rope Hammer Curl
The cable rope hammer curl combines the constant tension of cables with the neutral grip of a hammer curl to target the brachialis and biceps long head. It is excellent for building arm width.
How to Perform
Attach a rope to a low cable, grab both ends with a neutral grip.
Stand upright with elbows pinned to your sides and curl the rope toward your shoulders.
At the top, split the rope ends apart slightly for an extra squeeze.
Lower the rope slowly, maintaining tension throughout the full range of motion.
Common Mistakes to Avoid
Leaning back and using body momentum to swing the rope up.
Letting the elbows drift forward during the curl, which shifts work to the shoulders.
Not splitting the rope at the top, missing the peak contraction opportunity.
Muscle Activation
Variations
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