Cable Hammer Curls - Rope Attachment
A standing cable biceps curl done with a rope attachment and a neutral grip, keeping tension on the arms throughout the curl. It suits beginners building basic arm strength.
How to do the cable hammer curls - rope attachment
- Attach a rope to a low pulley and stand facing the machine a short distance away.
- Grip the rope with a neutral, palms in grip, standing tall with your elbows by your sides.
- Curl your arms up by bending at the elbow, keeping your upper arms still.
- Continue until your biceps are fully contracted, exhaling as you finish the curl.
- Lower the rope back down slowly under control, feeling the biceps stretch at the bottom.
Original library instructions (6 steps)
- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows drift forward away from the body, which reduces how much the biceps has to work.
- Swinging the torso to help lift the rope; keep your body still and let your arms do the work.
- Dropping the weight quickly on the way down instead of lowering it under control.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Squeeze the rope apart slightly at the top of the curl to add a bit more tension on the biceps.
- Pick a weight where the last two reps of a set feel genuinely hard without breaking your form.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable hammer curl good for beginners?
Yes. The neutral grip is gentle on the wrists, and the constant cable tension makes it easy to feel the biceps working throughout the movement.
What muscles does the cable hammer curl work?
It mainly works the biceps, since this record does not list any secondary muscles for the exercise.
