Skip to main content

The Better Me

Exercise atlas

Cable exercise

Rope hammer curl

A neutral-grip curl that emphasizes the brachialis and forearm flexors. Curl the rope with a neutral grip while keeping the elbows close to the torso.

Open in atlas
Movement
Elbow flexion
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Secondary

Biceps

Equipment and setup

Required: Low cable station, Rope attachment.

  • Hold a neutral grip with thumbs pointing forward.
  • Keep the wrists straight.

How to perform the movement

  1. Flex the elbows to raise the resistance.
  2. Pause near the top.
  3. Lower without rotating the wrists.

Technique cues

  • Keep the elbows quiet.
  • Use an even tempo.

Interactive preview

Movement guide

Rest position preview for Rope hammer curl

Inspect rope hammer curl in 3D

Play the movement and change the camera angle.

Related exercises

Dumbbell hammer curlDumbbells · Elbow flexionOpen guideDumbbell curlDumbbells · Elbow flexionOpen guideBarbell curlBarbell · Elbow flexionOpen guideCable curlCable · Elbow flexionOpen guide