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Cable Hammer Curls - Rope Attachment exercise animation
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Cable Hammer Curls - Rope Attachment

bicepsstrength

Target Muscles

Primary: biceps

Equipment Needed

cable

Mechanics

isolation

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How to perform Cable Hammer Curls - Rope Attachment

1

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

2

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.

3

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.

4

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.

5

After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

6

Repeat for the recommended amount of repetitions.