Cable rope hammer curl
The cable rope hammer curl is an effective strength-training exercise for the arms. It's an ideal exercise for developing size and strength in the biceps, forearms and brachialis muscles.
The exercise is performed with a rope handle attached by a cable to a weight stack. It requires a neutral grip, with palms facing one another. This grip targets the forearms and brachialis muscles in addition to the biceps. Due to the grip being a limitation, it's usually recommended to do moderate to high reps, such as 8-12 reps per set or more.
The cable rope hammer curl is a great exercise for building strength and size in the arms, as well as developing muscular endurance. It's a popular exercise among bodybuilders and strength trainers alike. It's also a great way to warm up the arms before an upper body workout, as it helps to increase blood flow to the muscles and prepares them for the workout ahead.
The cable rope hammer curl can also be used as a finisher exercise after a workout to really push the arms to their max. It's a great exercise for anyone looking to build strength, size, and endurance in the arms.
Type:
Strength
Muscles Used:
Biceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The cable rope hammer curl is a great exercise for building strength and size in the arms, as well as developing muscular endurance.
- The neutral grip targets the forearms and brachialis muscles in addition to the biceps, and takes pressure off of the wrists and elbows.
- The cable allows for continuous tension throughout each rep.
- It's a popular exercise among bodybuilders and strength trainers alike, and is a great way to warm up the arms before an upper body workout.
- It can also be used as a finisher exercise after a workout to push the arms to their max.
Step by Step Instructions For Cable rope hammer curl
- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- 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.
- 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.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with dumbbells.
Warm Up Tips
- Before starting the cable rope hammer curl exercise, make sure to attach a rope attachment to a low pulley and stand about 12 inches away from the machine.
- Grasp the rope with a neutral (palms-in) grip and stand straight up, maintaining the natural arch of your back and keeping your torso stationary.
- Keep your elbows in by your side and stationary throughout the entire movement. Only the forearms should move, not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Remember to keep the elbows in and your upper arms stationary.
- Hold the contraction for 1 second, squeezing your biceps, then slowly bring the weight back to the original position.
- Repeat the exercise for the recommended number of repetitions.
Tip: You can also perform this exercise with dumbbells for variation.
The cable rope hammer curl is an effective strength-training exercise for the arms. It targets the biceps, forearms, and brachialis muscles, helping to develop size and strength in these areas. To warm up properly before starting the cable rope hammer curl, follow these tips:- Start with a few minutes of light cardiovascular exercise, such as jogging or jumping jacks, to increase blood
Cable rope hammer curl Safety Tips
- Ensure that the rope attachment is securely attached to the low pulley before starting the exercise.
- Stand at least 12 inches away from the machine to allow for proper range of motion.
- Maintain a neutral grip on the rope, with palms facing inward.
- Keep your back straight and maintain the natural arch of your back throughout the exercise.
- Keep your elbows stationary and close to your sides during the entire movement.
- Focus on moving only your forearms, not your upper arms, to target the biceps effectively.
- Exhale as you pull your arms up, using your biceps to bring your forearms towards your biceps.
- Squeeze your biceps for a second at the top of the movement to maximize muscle contraction.
- Slowly lower the weight back to the starting position in a controlled manner.
- Repeat the exercise for the recommended number of repetitions.
- If using dumbbells instead of a cable, ensure a secure grip on the dumbbells throughout the exercise.
- Start with a weight that allows you to maintain proper form and gradually increase the weight as your strength improves.
- Listen to your body and stop the exercise if you experience any pain or discomfort.
- Consult with a fitness professional if you are unsure about the proper technique or form.</
Incorporating Into Other Workouts
One way to incorporate the cable rope hammer curl into workouts is to include it as a strength-building exercise for the arms. It can be performed during an upper body workout to target the biceps, forearms, and brachialis muscles.
To incorporate this exercise into a workout, follow these steps:
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, maintaining the natural arch of your back and keeping your torso stationary.
3. Position your elbows by your sides and keep them stationary throughout the entire movement. Only the forearms should move, not your upper arms. This is your starting position.
4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Remember to keep your elbows in and your upper arms stationary.
5. Hold the contraction for 1 second, squeezing your biceps, then slowly lower the weight back to the original position.
6. Repeat for the recommended amount of repetitions.
It's important to note that the cable rope hammer curl can also be performed with dumbbells as a variation.
This exercise can be included in a workout routine as a strength-building exercise for the arms. It's recommended to do moderate to high reps, such as 8-12 reps per set or more, due to the grip being a limitation. It can be performed as