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.
Steps
- Attach a rope to a cable pulley to the bottom of the weight stack.
- Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasp the rope with a close underhand grip (palms facing up).
- Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.
- 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.
Exercise Guide
- Abs (rectus abdominis)
- Biceps (biceps brachii)
- Calves (gastrocnemius)
- Chest (pectoralis)
- Glutes (gluteus maximus and medius)
- Hamstrings (biceps femoris)
- Lats (latissimus dorsi)
- Lower Back (erector spinae)
- Middle Back (rhomboids)
- Neck
- Quads (quadriceps)
- Shoulders (deltoids)
- Traps (trapezius)
- Triceps (triceps brachii)
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