Cable Hammer Curls - Rope Attachment
- Equipment
- Cable
- Difficulty
- Beginner
- Force
- Pull
- Mechanic
- Isolation
- Type
- Strength
How to do the Cable Hammer Curls - Rope Attachment
- 1
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- 2
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- 3
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.
- 4
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.
- 5
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- 6
Repeat for the recommended amount of repetitions.
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Exercise data courtesy of the open-source free-exercise-db project.