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Cable Hammer Curl (With Rope)

A cable curl performed with a neutral rope grip that targets the brachialis and brachioradialis alongside the biceps.

ArmsCableElbow flexion

Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Attach a rope to a low cable pulley.
  2. 02Grip the rope ends with palms facing each other.
  3. 03Step back to put tension on the cable.
  4. 04Stand tall with elbows pinned to your sides.

Execution

  1. 01Curl the rope up while keeping the neutral grip.
  2. 02Squeeze at the top with knuckles facing up.
  3. 03Lower under control until the elbows fully extend.
  4. 04Keep constant cable tension through the bottom.

Checkpoints

  • -Palms stay facing each other for the whole rep.
  • -Elbows stay fixed beside the ribs, not drifting forward.
  • -The torso stays upright without leaning back.
  • -The cable stays taut at full elbow extension.

Common mistakes

  • -Swinging the hips to start heavy reps.
  • -Letting the elbows drift forward into a front raise.
  • -Rotating the wrists out of the neutral position.
  • -Cutting the bottom range to keep tension easy.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps.
  • -The cable keeps tension at the bottom where dumbbell hammers go slack.
  • -Progress by adding a two-second lowering phase before adding weight.

Related exercises

Hammer Curl

Dumbbell / Arms

Cable Curl

Cable / Arms

Dumbbell Cross Body Hammer Curl

Dumbbell / Arms

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