How to do the Cable Hammer Curl (with Rope)
Cable Hammer Curl (with Rope) is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Hammer Curl (with Rope) demonstration · © GymiaFit
Cable Hammer Curl (with Rope) at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Hammer Curl (with Rope) step by step
- 1Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- 2Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
- 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 4Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the cable rope attachment back to the starting position.
- 7Repeat for the desired number of repetitions.
2 free workouts use it
Cable Hammer Curl (with Rope) — questions
What muscles does the Cable Hammer Curl (with Rope) work?
The Cable Hammer Curl (with Rope) primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Hammer Curl (with Rope)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Hammer Curl (with Rope) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Hammer Curl (with Rope)?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Hammer Curl (with Rope) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.