Cable Rope Hammer Curls

Exercise Tips

  • Keep your back straight

Cable Rope Hammer Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Cable Pulley Machine, Rope Attachment

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Cable Pulley Machine, Rope Attachment

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Cable Biceps

Starting Position: Stand with your feet shoulder width apart in front of the machine, toes facing the machine. Grab the rope attachment with both hands, arms hanging down in front of you, palms facing each other.

  1. 1 Exhaling, curl your hands towards your shoulders, pulling on the rope. Keep your elbows close to your sides and your wrists locked in the
    same position the entire time.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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