How to do a Cable Hammer Curl (Rope)
The Cable Hammer Curl (Rope) is a beginner cable exercise that works your biceps, with help from your forearms.
How to do a Cable Hammer Curl (Rope), step by step
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the cable rope attachment back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum to swing the weight up
- Not keeping upper arms stationary
- Rounding the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Hammer Curl (Rope) work?
The Cable Hammer Curl (Rope) mainly works your biceps. It also works your forearms.
Is the Cable Hammer Curl (Rope) good for beginners?
Yes. The Cable Hammer Curl (Rope) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Hammer Curl (Rope) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Hammer Curl (Rope)?
Good alternatives are Dumbbell Bicep Curl, Dumbbell Hammer Curl and Incline Inner Biceps Curl.
Put it in a workout plan
Track your Cable Hammer Curl (Rope) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.