Arms · Isolation

Cable Rope Hammer Curl

A neutral-grip cable curl with a rope that trains the brachialis and forearms under constant tension.

MAIN MUSCLE
Brachialis
ALSO WORKS
Biceps, Brachioradialis
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a rope to the low pulley and hold one end in each hand with palms facing each other.

  2. Stand tall a small step back from the machine with your elbows at your sides.

  3. Curl the rope toward your shoulders without letting the elbows move forward, then pause for a second.

  4. Lower in about two seconds until the arms are straight.

COMMON MISTAKES

  • Elbows drifting forward to finish the rep; keep them pinned to your sides.
  • Leaning back and using body weight to pull; stay upright and lower the load.

TIPS

  • Keep the thumbs pointing up the whole time and pull the rope ends slightly apart at the top.

QUESTIONS

Which muscles does Cable Rope Hammer Curl work?

The main muscle is Brachialis. It also works Biceps, Brachioradialis.

How many reps should I do?

FORGE suggests 10-15 reps for Cable Rope Hammer Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Rope Hammer Curl?

These train the same muscles: Hammer Curl, Cable Curl.