Cable Machine Rope Hammer Curls

The cable rope hammer curl is a popular arm focused exercise performed with a rope handle attached by a cable to a weight stack.

Cable machine rope hammer curls.

Grasp the rope with a palms in grip. The downside is that they can only be performed using dumbbells. In this post you will learn how to perform cable rope hammer curls safely and effectively in order to develop your biceps muscles even more. How to do rope cable curl.

Place a rope attachment on a low pulley and stand facing the machine. Unlike other variations of the hammer curls the rope attached on the end of the cable machine assists to give you the freedom to dictate the gap you require with minimum limitations and or a fixed motion. It uses a neutral palms facing one another grip which targets the forearms and brachialis muscles in addition to the biceps. Similar to the information we shared above about triceps our biceps consist of two heads and hammer curls help build both the brachialis and brachioradialis in a way other curl variations simply do not.

Sure you can try cable rope hammer curls or swiss bar hammer curls but the traditional bicep curl is still more versatile. Different wrist positions produce differing effects on the arm flexors and apply stress differently to the elbows. Stand facing an adjustable cable machine about one foot away from it and attach a cable rope to a low pulley. Hammer curls by contrast are more effective for building forearm wrist and grip strength.

Grab onto the ends of the extension rope stand up straight and take a small step backward. Rope hammer curl these are similar to dumbbells hammer curls. Stand straight up while keeping the natural arch of your back and torso stationary. Next do a controlled hammer curl up and as always squeeze those biceps at the peak of the rep before slowly lowering the rope back to the original position.

Attach the rope toward the bottom of the cable machine so it gives you room to move but assists your controlled motion. You should be about 12 inches away from it. The cable rope also assists in the upward motion which allows you to really squeeze the biceps muscle at the top for a peak contraction.