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Cable Rope Hammer Curl
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Forearms
Recommended Equipment
Machine - Strength
How to do it
The hammer curls with a rope exercise a great exercise that uses a rope with a cable machine to isolate the biceps and build bigger arms.
Steps :
1.) Start by attaching a rope to a cable pulley to the bottom of the weight stack and stand in front of the machine with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
2.) Grab the rope with a close underhand grip (palms facing up).
3.) Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.
4.) Hold for a count, squeezing the biceps and then return to the starting position.
5.) Repeat for as many reps and sets as desired.
