Cables · Isolation
Cable rope hammer curl
Cable rope hammer curl mainly works your biceps and forearms.
Step by step
- Hold the rope with palms facing in, elbows at your sides.
- Curl the rope up toward your shoulders.
- Squeeze, then lower slowly with straight arms.
What you should feel
A squeeze in your biceps and the top of your forearms; your wrists should not bend or ache.
Common mistake
Letting your elbows drift forward; keep them pinned to your sides.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBicepsQuestions
What muscles does the cable rope hammer curl work?
Cable rope hammer curl mainly works your biceps and forearms.
Can I do the cable rope hammer curl at home?
Not easily, it needs this: cables. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the cable rope hammer curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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