Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Cable Rope Hammer Curl
BicepsBeginner

Cable Rope Hammer Curl

A neutral-grip curl using a rope attachment on a low cable. Trains the brachialis and brachioradialis with constant tension.

Sign in to add to your day

Primary muscles

  • Brachialis
  • Brachioradialis

Secondary muscles

  • Biceps
  • Forearm Flexors
Sets
3
Reps
10–15
Rest
45–75s

How to perform

Cable Rope Hammer Curl movement

Main muscles working (thicker lines)

Starting position

Stand facing a low pulley holding a rope attachment with palms facing each other, arms extended.

  1. 1

    Keep the elbows at your sides.

  2. 2

    Curl the rope toward the shoulders keeping the neutral grip.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly to full extension.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Thumbs up

  • Elbows fixed

  • Constant tension

Common mistakes

  • Leaning back

  • Elbows drifting forward

  • Rushing reps

Safety notes

  • Stand close to the pulley so the stack doesn't bang between reps.

Details

Body parts
Arms · Forearms · Upper Body
Equipment
Cable
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Hammer CurlBeginner→

Similar Exercises

  • Dumbbell Hammer Preacher CurlBeginner→
  • Reverse Cable CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.