Cable Hammer Curl (Rope)

How to Cable Hammer Curl (Rope)

Cable curls can be done with either a bar or rope. Using a rope, your hands will be in the “hammer curl” position, which places slightly more emphasis on the long (outer) head of the bicep.


: Arms (Biceps)


: Beginner


: Cable


: Strength, Toning

How to do Cable Hammer Curls (Rope):

Start Cable Hammer Curl Exercise

Cable Hammer Curls Finish

  1. Attach a rope on the cable machine and drop the pulley as low as possible. Stand about one foot away from machine, facing towards it.
  2. Grip the rope with the knots resting on top of your closed fists. Standing straight, keep the natural arch of the back and your torso stationary.
  3. Keep your elbows tight by your side, moving only your forearms with each motion.
  4. Using your biceps, pull your arms up until your biceps touch your forearms.
  5. Rest/pause at the top of each contraction with your biceps, slowly bring the weight back to the original position.
  6. Repeat for the recommended number of repetitions.

Demonstration Video:

* Photos and video from ©