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cable isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Cable Rope Hammer Curl
Primary Muscles: biceps, brachialis, forearms
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Attach a rope to a low pulley and grip with thumbs pointing up.
- Keep elbows glued to your sides and curl the rope toward your shoulders.
- Turn your wrists slightly outward at the top squeeze.