Hammer Curl

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.


Cable, Rope




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

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