Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Cable Rope Hammer Curl
The Cable Rope Hammer Curl targets the brachialis and forearms using a neutral grip under constant cable tension.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Cable Rope Hammer Curl
- 01
Attach a rope handle to a low cable pulley.
- 02
Stand upright and grip the rope with a neutral grip.
- 03
Keep your elbows close to your sides.
- 04
Curl the rope upward while keeping your upper arms still.
- 05
Squeeze at the top of the movement.
- 06
Lower the rope slowly back to the starting position.
Performance tips
Cues that matter
- Keep your wrists neutral throughout
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Cable Rope Hammer Curl work?
The Cable Rope Hammer Curl primarily targets the Forearms. Supporting muscles include Biceps.
Is the Cable Rope Hammer Curl a compound or isolation exercise?
The Cable Rope Hammer Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Cable Rope Hammer Curl?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Rope Hammer Curl?
The Cable Rope Hammer Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
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