Rope Cable Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis

Equipment

• Cable Station

Technique

1. Attach a rope to the low pulley and stand facing the station.
2. Hold the rope ends with palms facing each other and the arms straight.
3. Curl the rope up with the elbows at your sides, keeping the palms facing in.
4. Lower slowly until the arms are straight.

Cues

• Keep the thumbs on top throughout.
• Spread the rope ends slightly at the top.

Common mistakes

• Leaning back to start the rep.
• Letting the elbows drift forward.

Variations

• Cable EZ-Bar Curl
• Lying Cable Curl
• One-Arm Cable Curl
• Seated Cable Curl

Alternatives

• Hammer Curl
• Cross-Body Hammer Curl