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elbow flexion
Rope Hammer Curl
Search GoogleThe rope hammer curl maintains cable tension through a neutral-grip elbow-flexion pattern. Keep the shoulders quiet and treat it as controlled finishing work.
- Primary
- brachialis, biceps
- Secondary
- forearms
- Equipment
- cable machine, rope
- Mechanic
- isolation
Setup
- — Attach a rope to a low pulley and select a load you can curl without body movement.
- — Stand tall holding the rope ends with palms facing each other.
- — Step back slightly so the cable stays clear and the elbows rest beside the torso.
Execution
- — Curl the rope toward the shoulders without moving the elbows forward.
- — Pause briefly while maintaining a neutral wrist.
- — Lower the rope under control until the arms are long.
Breathing & coaching
- — Exhale while curling.
- — Inhale while lowering.
- — Keep the rope ends separated naturally.
- — Let the elbows act like hinges.
Safety & common mistakes
Progressions
- — Add repetitions before increasing the stack.
Regressions
- — Use a lighter cable load or dumbbell hammer curls.