Exercise guide
Cable Hammer Curl With Rope
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation movement targets the brachialis and brachioradialis, which are essential for building arm thickness and forearm strength. The neutral grip and cable tension provide constant resistance throughout the entire range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees.
- Grasp the rope with a neutral grip (palms facing each other) and stand tall with your shoulders retracted.
- Position your elbows tight against your ribcage and slightly in front of your hips.
How to do it
- Exhale and curl the rope toward your shoulders by flexing the elbows while keeping your upper arms completely stationary.
- At the top of the movement, pull the ends of the rope slightly apart to achieve a peak contraction.
- Inhale and slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
- Stop just before the weight stack touches to maintain constant tension on the biceps.
Form checklist
- Keep elbows pinned to your sides; do not let them flare out or swing forward.
- Maintain a neutral wrist position throughout the movement—avoid curling the wrists upward.
- Keep your torso upright and stationary; do not use momentum or lean back to lift the weight.
- Ensure full extension at the bottom without locking out the elbows.
Pro tips
- Focus on 'pulling the rope apart' at the peak of the curl to maximize engagement of the brachioradialis and brachialis.
- Maintain a slight forward lean from the ankles to shift the center of gravity and increase the tension at the top of the rep.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction for every repetition.
- Perform 'constant tension' reps by only lowering the weight 90% of the way down before starting the next curl.
Frequently asked
- What muscles does the cable hammer curl with rope work?
- The cable hammer curl with rope primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable hammer curl with rope?
- The cable hammer curl with rope uses cable.
- Is the cable hammer curl with rope good for beginners?
- The cable hammer curl with rope is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.