Exercise 0165 · REF HPlPoQA

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Cable Hammer Curl (with Rope)

Category

Upper Arms

Equipment

Cable

Target

Biceps

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Using a rope attachment for a hammer curl keeps the wrists in a neutral, thumbs-up position throughout, which shifts more work onto the brachialis and forearms compared to a standard curl. The cable's constant tension also means the arms never fully rest at the bottom of the rep. It's a good complement to a barbell curl day specifically because the neutral grip trains the arm differently than a supinated curl does.

How to Do the Cable Hammer Curl (with Rope)

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

Muscles Worked

The Cable Hammer Curl (with Rope) primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

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

The Cable Hammer Curl (with Rope) primarily targets the biceps, with the forearms as the main supporting muscle group.

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

The Cable Hammer Curl (with Rope) is done with a cable.

What's a good alternative to the Cable Hammer Curl (with Rope)?

If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.