Cable machine rope hammer curl

Upper arms

🔧 cable machine 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Attach a rope handle to a low pulley. Stand facing the machine, feet shoulder-width apart. Grasp the rope with a neutral grip. Keep elbows close to your torso and back straight. Exhale and curl the rope upwards, flexing your elbows until forearms are vertical. Squeeze biceps at the top. Inhale as you slowly lower to the starting position. Repeat.

Muscles Worked

BrachialisBiceps

Tips

Maintain a controlled motion. Avoid body swing and momentum. Keep elbows stationary. Engage your core. Experiment with rope length. Perform slowly for increased time under tension. Ensure full range of motion.

Similar exercises

Cable hammer curl Upper arms · 🔧 cable machine 1/10 Cable machine single arm hammer curl Upper arms · 🔧 cable machine 1/10 Cable rope bicep curl Upper arms · 🔧 Rope Cable Attachment, Single Cable Machine 1/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Resistance band hammer curl Upper arms, Forearms · 🔧 Resistance band 1/10 Dumbbell alternating hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10 Cable machine reverse grip curl Upper arms · 🔧 cable machine 1/10

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