About this exercise
The rope hammer curl on a cable keeps constant tension on the biceps and brachialis, building arm thickness with a neutral-grip pulling motion.
Biceps rope hammer curl
Step by step instructions, muscle activation and variants for the Biceps rope hammer curl.
EasyBiceps
How to Perform
- Attach a rope to a low pulley and stand facing the machine
- Hold the rope with a neutral grip, palms facing each other, arms extended
- Keep your elbows close to your sides and curl the rope up toward your shoulders
- Squeeze your biceps at the top
- Slowly lower the rope back to the starting position
- Repeat
Muscle Activation
Primary
Biceps
About the Biceps rope hammer curl
The Biceps rope hammer curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.