Cable Rope Hammer Curl
- Beginner
- Cable
The cable rope hammer curl keeps the palms facing each other on a rope attached to a low pulley, so the elbow flexes with the forearm in a neutral position. That grip splits the work between the biceps brachii, the brachialis underneath it and the brachioradialis along the top of the forearm, which is why the forearms fatigue faster here than in a palms up curl. The cable keeps tension on the arm at the bottom of the rep, where a dumbbell hammer curl unloads completely, and the elbows stay pinned to your sides so the shoulders cannot swing the weight up.
How to do the Cable Rope Hammer Curl
- Attach a rope to the low pulley and select a light weight.
- Stand facing the stack with your feet about shoulder width apart.
- Take one end of the rope in each hand with your palms facing each other.
- Tuck your elbows against your sides and brace your abs.
- Curl the rope up toward your shoulders, keeping the wrists neutral.
- Squeeze at the top, then lower until the arms are almost straight.
Muscles worked
- Primary:
- Biceps
- Secondary:
- Forearms
Why train it
- Trains the biceps, brachialis and brachioradialis in one neutral grip movement.
- Keeps cable tension at the bottom of the rep where dumbbells unload.
- Neutral wrists usually feel easier on the elbow than a supinated curl.
Common mistakes
- Letting the elbows drift forward, which turns the curl into a front raise for the shoulders.
- Leaning back to start the rep, which uses the hips instead of the elbow flexors.
- Rolling the wrists into a palms up position, which drops the brachioradialis out of the movement.
- Stopping short at the bottom, so the arm never reaches the loaded stretch the cable provides.
Frequently asked questions
What muscles does the Cable Rope Hammer Curl work?
The Cable Rope Hammer Curl trains the biceps as the main target. Expect the forearms to take some of the load as well.
What equipment do I need for the Cable Rope Hammer Curl?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Rope Hammer Curl suitable for beginners?
Yes. The Cable Rope Hammer Curl is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Rope Hammer Curl at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Rope Hammer Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Rope Hammer Curl?
Close-Grip Barbell Curl, Cross-Body Hammer Curl, and Kettlebell Curl train the same primary muscles as the Cable Rope Hammer Curl. Pick whichever one matches the equipment in front of you.