Cable Hammer Curl (With Rope)

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.