Cable Rope Hammer Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Cable
HOW TO PERFORM
- Attach a rope to the low pulley of a cable stack and take an end in each hand, palms facing each other.
- Stand tall facing the stack a short step back, elbows at your sides and arms straight.
- Curl the rope up by bending the elbows, keeping the palms facing each other and the upper arms still.
- Squeeze at the top with the hands beside the shoulders, then lower slowly to straight arms.
FORM TIPS
- The neutral grip shifts work onto the brachialis and the forearms, so expect to move less than on a straight bar curl.
- The elbows stay at your sides. Letting them swing forward at the top takes the tension off the arms.
TARGET MUSCLES
Primary
- Biceps
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.