In this lesson, you will learn how to perform cable hammer curls using a rope attachment. This biceps exercise works the upper arms similarly to the dumbbell hammer curl. However, the highest point of the movement produces an even more intense biceps contraction than the dumbbell hammer curl. Find more biceps exercises at weight training and bodybuilding resources.
Execution
- Stand about one meter away from the pulley machine and grasp the rope attachment with both hands, thumbs pointing upward.
- Slightly bend your knees and engage your abdominal muscles lightly.
- Start with your arms almost fully extended and keep your elbows stationary. Your upper arms should remain vertical throughout the exercise.
- Curl the rope upward until your biceps are fully contracted (your biceps and forearms should touch each other).
- Exhale slowly as you lift.
- Keep your elbows close to your waist.
- The upward motion should be slightly faster than the downward.
- Avoid moving your legs or using momentum from your upper body.
- Hollowing your back is the worst mistake you can make.
- To prevent using your back instead of your arms, keep your abdominals slightly contracted and move your chest a few centimeters toward your hands as you curl the rope up.
- Also, make sure you don’t elevate your shoulders.
- Return slowly to the starting position, inhaling deeply and concentrating on control.
- The lowering (eccentric) phase should be slightly slower than the lifting phase.
- Up motion: approx. 2 seconds
- Down motion: approx. 3 seconds
Advice
- Do not stand too close or too far from the pulley machine when performing cable hammer curls.
- Keep your elbows still and close to your waist.
- Avoid generating momentum with your upper body. Slightly round your back and move a bit forward toward your hands as you curl the rope.
- The cable hammer curl with rope attachment also engages your forearm muscles effectively.
Suggestions
- The Biceps (Anatomy)
- Barbell Biceps Curl
- Preacher Curl
- Alternating Dumbbell Biceps Curl
- Dumbbell Hammer Curl
- Incline Dumbbell Flexor Curl
- Biceps Concentration Curl
