Cable Rope Hammer Curl
How to do it
Starting position
- Attach the rope handle to the bottom of the cable.
- Stand with your feet hip-width apart and grip the handles facing each other.
- Look straight ahead and stand with your chest up.
Movement
- Keep the backs of your hands facing outward and raise the handles.
- Contract your biceps and pull all the way up.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you pull the handles, and inhale as you lower them.
Trainer tips
- Grip the rope with a neutral grip
- Keep your elbows pinned to your torso and pull
- Spread the rope slightly at the top
Cautions
- Excessive weight strains your wrist joints, so start with a light weight.
- If you use momentum, it leads to a lower back injury, so brace your abs tightly.
- Arching the body back while pulling
- Lifting the elbows upward
Exercise info
| Primary muscles |  Biceps Forearms |
|---|---|
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Incline Biceps CurlHarderCable Drag CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.