Rope Hammer Curls

Exercise Information

  • Alternative Names: Cable hammer curls, cable rope hammer curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable with rope attachment
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: None

The rope hammer curls, unlike traditional hammer curl, help you to perform the exercise with a fixed motion keeping your biceps under constant tension. It also improves your grip strength since you need to hold the rope attachment tightly with your palms facing in.

Rope Hammer Curls Exercise Information

  • Alternative Names: Cable hammer curls, cable rope hammer curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable with rope attachment
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: None

How to do Rope Hammer Curls

Rope Hammer Curls

Make sure to keep your elbows tucked in by your side, and do not move them throughout the entire movement.

Cable Hammer Curls Tips

  • Avoid leaning forward or swinging the weight for proper balance and stability.
  • Perform the movement in a controlled manner such that your both arms move at the same time.

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