Anapyre

Exercises272 exercises

Rope Hammer Curl

Rope Hammer Curl is a cable pull exercise for the biceps, and it also works the forearms. If you cannot do it, Cross-Body Hammer Curl or Hammer Curl are good swaps.

  • Biceps
  • Pull
  • Cable

Muscles worked

  • Biceps · main
  • Forearms

How to do it

  1. Stand facing a low pulley with a rope attached, holding the ends with your palms facing each other.
  2. Keep your elbows pinned to your sides.
  3. Curl the rope up towards your shoulders, keeping your thumbs up.
  4. Squeeze at the top, then lower slowly.

Watch out: Letting your elbows drift forward as you curl.

Alternatives

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