How to do the Cable Rope Hammer Curl
Attach the rope to a low pulley and grab its ends with palms facing each other.
Stand tall with your elbows close to your sides.
Curl the rope up toward your shoulders.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Rope Hammer Curl doesn’t suit your gym or your joints.
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