Strength Training · Bodybuilding
Rope Hammer Curl
The rope hammer curl is a low-cable curl with your palms facing each other. It trains your upper arms and forearms while the cable provides resistance throughout the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a rope handle to the lowest pulley setting.
- Grasp one rope end in each hand with your palms facing each other.
- Stand facing the pulley with your feet hip-width apart, far enough back for the cable to clear your legs.
- Position your upper arms beside your torso.
- Curl the rope toward your shoulders while keeping your upper arms still.
- Lower the rope under control until your elbows are nearly straight.
Form cues
- Keep your wrists straight.
- Let your shoulders stay relaxed.
- Exhale as you curl.
Common mistakes
- Rocking your torsoReduce the weight until you can curl without leaning back or using your hips.
- Cutting the range shortUse a load that lets you move through your full comfortable elbow range on every repetition.
- Squeezing the rope excessivelyHold firmly enough to prevent slipping without crushing the rope.
Safety
Heavy loads or abrupt direction changes can strain your elbows and wrists. Releasing the rope while the stack is raised can yank the attachment toward the pulley.
- Check that the rope attachment and cable clip are secure.
- Start with a light warm-up set before increasing the load.
- Finish by stepping toward the pulley until the weight stack rests before releasing the rope.
If you have ongoing elbow or wrist pain, use a lighter load or ask a physiotherapist about a pain-free alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Rope Attachment
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with about two more clean repetitions still possible.