Biceps Exercise Database -> Cable Rope Hammer Curls


Cable Rope Hammer Curls

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Cable Rope Hammer Curls

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Exercise Details

Main Muscle Group : Biceps

Detailed Muscle Group : Traps

Other Muscle Groups : Forearm

Type : Strength

Mechanics : Isolation

Equipment : Machine - Strength

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

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 off 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.