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Biceps

Cable Rope Hammer Curl

IsolationBeginner

How to do it

Elbows pinned at your sides; curl up and lower slowly.

Muscles

Primary

Biceps, Forearms

No major secondary muscles

Steps to perform

  1. 1Attach a rope to a low pulley.
  2. 2Curl the rope up with a neutral grip.
  3. 3Lower slowly.

Equipment

Cable station / crossover

Alternatives

Hammer Curl

Biceps · Forearms

Barbell Curl

Biceps

EZ-Bar Curl

Biceps

Alternating Dumbbell Curl

Biceps

Incline Dumbbell Curl

Biceps