A Cable Rope Hammer Curl is an exercise that is popular for its arm focus. It is done with an attached rope handle and an extension cable to a stack of weights. It employs the neutral (palms with one hand facing the other) grip, which is designed to target the forearms and brachialis muscles as well as the biceps. Since the grip is a limitation this exercise is generally used for moderate to heavy reps, for example, 8-12 reps for each set or more.
In the case of developing massive biceps and forearms, Cable Rope Hammer Curl is a highly effective isolation exercise that targets the brachioradialis and brachialis as well as stabilizes the trapezius and deltoid muscles. It’s an essential part of any training routine designed for developing muscle strength.
Cable Rope Hammer Curl is an excellent exercise for isolating and developing the biceps and forearms, which focus on the brachialis and brachioradialis muscles and helps stabilize the trapezius and deltoid muscles. It is an integral part of any exercise program to build muscle mass and strength.
While we typically think of dumbbells and free weights whenever we think of the Cable Rope Hammer Curl option ensures continuous tension at all angles throughout the motion, while keeping hands in the neutral or hammer posture.
This popular exercise for the arm can make your arms appear three-dimensional and allow you to carry the strength to other important exercises that require strength and endurance in the forearm.
Additionally, it improves the grip of athletes and allows greater weight to be lifted to achieve a greater volume. Before you begin curling, you need to know everything you need you to need to know regarding this important exercise, so that you don’t let any muscle you want to target fall behind.
Instructions for the Cable Rope Hammer Curl
- Attach a rope to a pulley that is low and sit in front of the machine approximately 12 inches away from the machine.
- Take the rope in an even (palms-in) grip, then stand straight up, keeping your natural arched of your back, and torso still.
- Place your elbows by your sides and hold them still throughout the whole exercise. Tips: Only the forearms must move, and not the upper arm. This is the starting point.
- Utilizing your biceps, pull your arms up while you exhale until your biceps are touching your forearms. Tips: Remember to keep your elbows in place and your upper arms upright.
- After a one-second contraction in which you squeeze the muscles of your biceps to the max, slowly begin to lower your weight back to the starting position.
- Repeat until you reach the recommended number of repetitions.
- Work the biceps, forearms brachialis, brachioradialis, and biceps
- A neutral grip can relieve away the pressure on elbows and wrists
- Cable provides an unbroken tension throughout every repetition
- Apart from helping you increase upper body strength, Cable Rope Hammer Curl can tone the main muscle groups of your arms, forearms, and deltoids. The rope assists in the upward motion and allows you to press upwards your biceps to achieve maximum force. It also aids in strengthening the grip because it is required to hold the rope in a tight position by putting your palms inward during the exercise.
- flexible curls with rope attachments can be the ideal exercise for this because they permit you to raise more weight and therefore strain your brachialis more than reverse grip exercises for the bicep.