Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Cable Hammer Curls - Rope Attachment primarily works the biceps. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Cable Hammer Curls - Rope Attachment sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Biceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
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Different equipment, same muscle
These movements also target the biceps using something else.
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