Cable Hammer Curl (with Rope)

Stand upright with your feet shoulder-width apart and a slight bend in your knees.

Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.

Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.

Hold the contracted position for a brief pause as you squeeze your biceps.

Inhale and slowly begin to lower the cable rope attachment back to the starting position.

Repeat for the desired number of repetitions.

Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Yanking the weight with momentum instead of pulling through a full, controlled range of motion — this shortchanges the contraction and increases strain on the joints.

Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.