Hammer Curls with Rope and Cable

Using the rope with the cable machine allows you isolate the biceps with this version of the Hammer Curl. This is a good exercise for beginners.


  1. Attach a rope to a cable pulley to the bottom of the weight stack.
  2. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  3. Grasp the rope with a close underhand grip (palms facing up).
  4. Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.
  5. Pause for a moment and then return to the starting position.

Note: Keep your elbows at your side throughout this exercise. Do not swing your hips or back during this exercise.

Exercise images by Everkinetic.