Cable Rope Hammer Curl
A thumbs-up curl on a rope that trains the biceps, brachialis and forearms together, with easy-to-change weight.
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How to do the cable rope hammer curl
- 1Clip a rope to a low pulley and hold one end in each hand, thumbs up.
- 2Stand tall with your arms straight and elbows close to your sides.
- 3Curl the rope up toward your shoulders, keeping your thumbs pointing up.
- 4Lower slowly until your arms are straight.
When to pick it: Pick it for thicker arms and forearms, or as a wrist-friendly curl on a cable.
Form cues
- Thumbs lead the way up
- Elbows stay still
- Stand tall, no swing
Common mistakes
- Swinging from the hips
- Letting the wrists curl in
- Rushing the lowering
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
