Cable Hammer Curls - Rope Attachment
The Cable Hammer Curls - Rope Attachment primarily targets your Biceps. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Pull
Primary muscles: Biceps
How to perform Cable Hammer Curls - Rope Attachment
- Step 1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Step 2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Step 3. 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.
- Step 4. 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.
- Step 5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Step 6. Repeat for the recommended amount of repetitions.
Sample sets & reps for Cable Hammer Curls - Rope Attachment
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Alternate Hammer Curl — dumbbell
- Alternate Incline Dumbbell Curl — dumbbell
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
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