Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Cable Standing Hammer Curl Rope-Grip
The Cable Standing Hammer Curl Rope-Grip targets the biceps and forearms using a neutral grip. The cable provides constant tension, while the rope allows a natural curling path and strong grip engagement.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Cable Standing Hammer Curl Rope-Grip
- 01
Set a cable pulley to the low position and attach a rope.
- 02
Stand facing the machine holding the rope with palms facing each other.
- 03
Brace your core and keep your elbows close to your sides.
- 04
Curl the rope upward by bending your elbows.
- 05
Bring the rope toward shoulder height while squeezing your biceps.
- 06
Lower the rope back down slowly with control.
- 07
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Avoid swinging the weight or leaning back.
- Keep your upper arms still throughout the movement.
- Control the lowering phase to maintain tension.
Common questions
Frequently asked
What muscles does the Cable Standing Hammer Curl Rope-Grip work?
The Cable Standing Hammer Curl Rope-Grip primarily targets the Biceps. Supporting muscles include Forearms.
Is the Cable Standing Hammer Curl Rope-Grip a compound or isolation exercise?
The Cable Standing Hammer Curl Rope-Grip is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Cable Standing Hammer Curl Rope-Grip?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Standing Hammer Curl Rope-Grip?
The Cable Standing Hammer Curl Rope-Grip is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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