Cable Hammer Curl (with Rope)

bicepsupper armscable

Learn how to do the Cable Hammer Curl (with Rope) with proper form and technique. This cable exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Cable Hammer Curl (with Rope) exercise demonstration showing proper form

How to Do the Cable Hammer Curl (with Rope)

Follow these steps to perform the Cable Hammer Curl (with Rope) with correct form:

  1. 1Stand upright with your feet shoulder-width apart and a slight bend in your knees.
  2. 2Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
  3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the cable rope attachment back to the starting position.
  7. 7Repeat for the desired number of repetitions.

Cable Hammer Curl (with Rope) Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Main

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Frequently Asked Questions

What muscles does the Cable Hammer Curl (with Rope) work?

The Cable Hammer Curl (with Rope) primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Cable Hammer Curl (with Rope)?

The Cable Hammer Curl (with Rope) requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Cable Hammer Curl (with Rope) with proper form?

Start by stand upright with your feet shoulder-width apart and a slight bend in your knees.. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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