About this exercise
A cable biceps curl performed with a neutral (hammer) grip using a rope attachment at the low pulley. The neutral hand position targets the brachialis and long head of the biceps while keeping wrist stress low.
Cable Neutral Grip Biceps Curl
Step by step instructions, muscle activation and variants for the Cable Neutral Grip Biceps Curl.
MediumBiceps
How to Perform
- Stand facing the cable machine with the pulley set to the lowest position
- Attach a rope handle to the low pulley and grasp each end with a neutral grip (palms facing each other)
- Stand upright with arms fully extended and elbows close to your sides
- Curl the rope upward by flexing at the elbows, keeping your upper arms stationary
- Squeeze the biceps at the top of the movement
- Lower the rope slowly back to the starting position under control
Muscle Activation
Primary
Biceps
Secondary
Inner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Cable Neutral Grip Biceps Curl
The Cable Neutral Grip Biceps 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.