Cable Rope Hammer Curl: how to do it right
In short: Rope hammer curl, an isolation of the forearms and the brachioradialis, loaded at mid-range with the thumb up.
How to do it, step by step
- 1Standing facing the low pulley, rope in a neutral grip, thumbs up, elbows tight against the torso.
- 2Bend the elbows to raise the rope toward your shoulders without bringing the elbows forward.
- 3Go for the full useful range, without dropping the load at the end of the return.
- 4Keep a continuous, controlled tempo, about 2 seconds up, 2 seconds back, with no jerking.
The mistake to avoid
Don't flare your elbows as you curl: keep them at your sides.
Other common mistakes
- Swinging the body to throw the load up: lock the trunk and let only the forearm move.
- Bringing the elbows forward as you lift, which makes the shoulder work: keep the elbows fixed against your ribs.
- Breaking the wrist backward, which cheats and tires the flexors: keep the wrist neutral and rigid.
- Releasing tension at the end of the return: control the eccentric down to almost full extension.
Muscles worked
- Main:
- Forearms
- Supporting:
- Biceps
The brachioradialis is the real prime mover here, thanks to the neutral hammer grip that puts it in a position of strength. The long supinator and the forearm flexors stabilize the wrist. The biceps brachii (short and long heads) is secondary, but its action is reduced because there is no supination.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this rope curl?
Standing facing the low pulley, rope in a neutral grip, thumbs up, elbows tight against the torso. Bend the elbows to raise the rope toward your shoulders without bringing the elbows forward. Go for the full useful range without dropping the load at the end of the return. Continuous, controlled tempo, about 2 seconds up and 2 seconds back, with no jerking.
How far up and down do I go?
Raise the rope toward your shoulders without bringing the elbows forward, then lower to almost full extension without dropping the load. The point you should never skim over is the middle of the range: when the forearm is close to horizontal, the cable's lever arm is the most unfavorable, it's the most productive zone.
Where should I feel it?
You should feel the brachioradialis burn, on the top of the forearm near the elbow: it's the real prime mover here thanks to the hammer grip. The biceps is secondary, its action is reduced because there is no supination. So if you mostly feel the forearm, that's a good sign, not a problem.
What tempo for this curl?
About 2 seconds up, 2 seconds back, with no jerking or dead time. Add a micro-pause of one second right in the middle of the range, neutral wrists held tight: that's where the tension peaks with the low pulley and the neutral grip.