Cable Hammer Curls - Rope Attachment
How to do the Cable Hammer Curls - Rope Attachment
- 1
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- 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.
- 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.
- 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.
- 5
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- 6
Repeat for the recommended amount of repetitions.
How to program the Cable Hammer Curls - Rope Attachment
Sets and reps
As an isolation movement, the Cable Hammer Curls - Rope Attachment is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Hammer Curls - Rope Attachment is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Hammer Curls - Rope Attachment into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Cable Hammer Curls - Rope Attachment work?
The Cable Hammer Curls - Rope Attachment primarily targets the Biceps.
What equipment do I need for the Cable Hammer Curls - Rope Attachment?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Hammer Curls - Rope Attachment should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
