Cable Hammer Curl (with Rope) exercise animated demonstration

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Cable Hammer Curl (with Rope)

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Intermediate

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Cable

Category

strength

Mechanic

isolation

Cal/min

5.5

Force

pull

Cable Hammer Curl (with Rope) is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

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

2

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

3

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

4

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

5

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

6

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

7

Repeat for the desired number of repetitions.

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