bicepscable
cable hammer curl (with rope)
cable hammer curl (with rope) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
Step 2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
Step 3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Step 4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
Step 5. Hold the contracted position for a brief pause as you squeeze your biceps.
Step 6. Inhale and slowly begin to lower the cable rope attachment back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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