# Rope Cable Hammer Curl

URL: https://heatsy.app/ex/rope-cable-hammer-curl

Also known as: Rope Hammer Curl, Cable Rope Curl, Neutral Rope Cable Curl

Variation of: [Cable Curl](https://heatsy.app/ex/cable-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](https://heatsy.app/ex/cable-ez-bar-curl)
- [Lying Cable Curl](https://heatsy.app/ex/lying-cable-curl)
- [One-Arm Cable Curl](https://heatsy.app/ex/one-arm-cable-curl)
- [Seated Cable Curl](https://heatsy.app/ex/seated-cable-curl)

## Alternatives

- [Hammer Curl](https://heatsy.app/ex/hammer-curl)
- [Cross-Body Hammer Curl](https://heatsy.app/ex/cross-body-hammer-curl)