Cable Hammer Curls - Rope Attachment
How to do the Cable Hammer Curls - Rope Attachment with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Cable
How to do the Cable Hammer Curls - Rope Attachment
- 1
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- 2
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- 3
Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- 4
Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- 5
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Cable Hammer Curls - Rope Attachment set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Cable Hammer Curls - Rope Attachment: common questions
What muscles does the Cable Hammer Curls - Rope Attachment work?
The Cable Hammer Curls - Rope Attachment primarily works the Biceps.
Is the Cable Hammer Curls - Rope Attachment suitable for beginners?
Yes. The Cable Hammer Curls - Rope Attachment is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Cable Hammer Curls - Rope Attachment?
To do the Cable Hammer Curls - Rope Attachment you'll need a cable machine.
Is the Cable Hammer Curls - Rope Attachment a compound or isolation exercise?
The Cable Hammer Curls - Rope Attachment is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Cable Hammer Curls - Rope Attachment with correct form?
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Follow the full step-by-step above for the complete movement.
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