Biceps
Cable Rope Hammer Curl
The Cable Rope Hammer Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: brachialis 35%, biceps (long head) 22% and brachioradialis 20%.
Also known as: rope hammer curl
How to do it
- Set a pulley at the lowest position and clip on a rope.
- Hold one rope end in each hand with the palms facing each other, just below the knobs.
- Step back until the cable is taut and stand tall with the elbows at your sides.
- Curl the rope up toward the shoulders, keeping the thumbs pointing up.
- Lower slowly until the arms are straight.
Tips
- Let the rope ends move slightly apart at the top to keep the wrists neutral.
- Squeeze the rope firmly, a loose grip lets the wrists bend.
Common mistakes
- Pulling the elbows back behind the torso at the top.
- Letting the stack crash at the bottom of each rep.
Muscles worked by the Cable Rope Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Cable Rope Hammer Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Cable Rope Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Cable Rope Hammer Curl good for beginners?
Yes. The Cable Rope Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Rope Hammer Curl?
For example the Band Hammer Curl, Hammer Curl and Cross Body Curl. They train mostly the same muscles, some with different equipment.
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