Hominin · exercise
Cable Hammer Curls - Rope Attachment
Cable Hammer Curls - Rope Attachment is a beginner strength exercise using cable. It works the biceps.
beginnercablepull movementisolationstrength
- Main muscles
- biceps
How to do it
- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Cable Preacher Curl · cable, beginner
- Lying Close-Grip Bar Curl On High Pulley · cable, beginner
- Reverse Cable Curl · cable, beginner
- Standing Biceps Cable Curl · cable, beginner
- High Cable Curls · cable, intermediate
- Lying Cable Curl · cable, intermediate
- Overhead Cable Curl · cable, intermediate
- Standing One-Arm Cable Curl · cable, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).