BicepsBeginner

Cable Hammer Curls - Rope Attachment

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Biceps

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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