Bicep Exercises

Cable Hammer Curls - Rope Attachment

Using the rope with the cable machine allows you isolate the biceps with this version of the Hammer Curl. This is a good exercise for beginners.

Cable Hammer Curls - Rope Attachment - Step 1 Cable Hammer Curls - Rope Attachment - Step 2

Steps

  1. Attach a rope to a cable pulley to the bottom of the weight stack.
  2. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  3. Grasp the rope with a close underhand grip (palms facing up).
  4. Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.
  5. Pause for a moment and then return to the starting position.

Tips

  • Keep your elbows at your side throughout this exercise. Do not swing your hips or back during this exercise.

Cable Hammer Curls - Rope Attachment - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: None
Equipment Type: Cable

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