Rope Hammer Curl.

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

Pro cues.

• Keep the neutral grip throughout

• The cable keeps tension at the bottom

• Avoid swinging the elbows

Questions, answered.

What is the Rope Hammer Curl?

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

What muscles does the Rope Hammer Curl work?

The Rope Hammer Curl primarily works your brachialis and biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Rope Hammer Curl?

You need a cable machine to perform the Rope Hammer Curl.

How many sets and reps should I do for the Rope Hammer Curl?

A typical prescription for the Rope Hammer Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Rope Hammer Curl good for beginners?

Yes. The Rope Hammer Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.