Cable Hammer Curl (with rope)
Builds the biceps and brachialis with a neutral grip. Better pulling strength carries over to daily lifting and back exercises.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the cable and attach the rope handle to the low pulley; stand with your feet shoulder-width apart and brace your core.
- 02
Grip the rope with a neutral hammer grip (thumbs pointing up) and keep your elbows close to your sides.
- 03
Keep your elbows stationary and curl the rope toward your shoulders by bending your elbows, keeping your wrists neutral.
- 04
Squeeze your biceps at the top and hold briefly before lowering.
- 05
Lower the weight under control back to the starting position and avoid swinging your body.
Beginner's guide
§ 03 · GuideBuilds the biceps and brachialis with a neutral grip. Better pulling strength carries over to daily lifting and back exercises.
You should feel it in your biceps and upper arms. It should not be driven by your lower back or body swing.
A common mistake is swinging your torso or letting your elbows drift forward. Keep your elbows close to your sides and lower the weight under control.
How to get started at the gym
§ 04 · SisuLiftCable Hammer Curl (with rope) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your sides and avoid letting them move forward. Keep your wrists neutral and control the lowering phase for about 2–3 seconds.
A great isolation exercise for the biceps using a neutral hammer grip.
More exercises: Biceps
§ 06 · Same muscles
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