HyperBody
Exercise library · Arms

Rope Hammer Curl.

Cable rope curl with a neutral grip that targets the brachialis.

BeginnerCable Machine
Rope Hammer Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Brachialis · Biceps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Attach a rope to a low pulley

  2. Step 02

    Grip the rope with palms facing each other

  3. Step 03

    Keep the elbows at the sides

  4. Step 04

    Curl the rope up toward the shoulders

  5. Step 05

    Squeeze at the top

  6. Step 06

    Lower slowly against the cable

What separates good from great

Pro cues.

  • Keep the neutral grip throughout

  • The cable keeps tension at the bottom

  • Avoid swinging the elbows