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Exercises › Biceps › Cable Hammer Curls - Rope Attachment

Cable Hammer Curls - Rope Attachment

Cable Hammer Curls - Rope Attachment is a beginner isolation cable exercise that mainly works your biceps.

💪 Biceps🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Cable Hammer Curls - Rope Attachment: starting position
Starting position
Cable Hammer Curls - Rope Attachment: end position
End position

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.

Muscles worked

Primary: Biceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Cable Hammer Curls - Rope Attachment alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the cable hammer curls - rope attachment work?

It mainly works your biceps.

How many sets and reps of cable hammer curls - rope attachment should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the cable hammer curls - rope attachment good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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