Cable Rope Hammer Curl
A neutral-grip curl using a rope attachment on a low cable. Trains the brachialis and brachioradialis with constant tension.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a low pulley holding a rope attachment with palms facing each other, arms extended.
Keep the elbows at your sides.
Curl the rope toward the shoulders keeping the neutral grip.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Thumbs up
Elbows fixed
Constant tension
Common mistakes
Leaning back
Elbows drifting forward
Rushing reps
Safety notes
Stand close to the pulley so the stack doesn't bang between reps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.