Rope Hammer Curl (Cable): how to do it and muscles worked
The rope hammer curl (cable) mainly works your biceps and forearms. You need a cable machine.
Muscles worked
How to do the rope hammer curl (cable)
- 1
Attach a rope to a low cable pulley and face the stack. Hold the rope ends with a neutral grip, palms facing each other, with your elbows tucked at your sides.
- 2
Curl the rope up toward your shoulders, keeping your elbows pinned, and pull the ends slightly apart at the top. Squeeze your biceps.
- 3
Lower slowly until your arms are straight, keeping tension on the cable. Breathe out as you curl and in as you lower.
Form tip: Stand close enough that the cable stays tight at the bottom, and avoid leaning back to pull the rope up.
Common questions
- Which muscles does the rope hammer curl (cable) work?
- The rope hammer curl (cable) mainly works your biceps and forearms.
- What equipment do I need for the rope hammer curl (cable)?
- You need a cable machine.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the rope hammer curl (cable) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More biceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.