ARMS · ISOLATION
Rope Hammer Curl
A neutral-grip cable curl using a rope attachment.
Primary musclesBiceps, Brachialis
Secondary musclesForearms
EquipmentCable machine, Rope
DifficultyBeginner · Elbow Flexion
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Hold the rope with palms facing each other.
- Curl the hands upward without swinging.
- Lower slowly while keeping the elbows near the sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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