Cable Hammer Curls - Rope Attachment

What it is

This exercise is an isolation movement using a cable machine and rope attachment, primarily engaging your biceps. It helps to build strength and definition in your upper arms. You will use a neutral grip throughout the movement.

Technique tips

• Maintain a neutral (palms-in) grip throughout the movement.
• Keep your elbows fixed by your sides; only forearms move.
• Exhale as you curl the weight upwards towards your chest.
• Squeeze your biceps forcefully at the top of the contraction.
• Control the weight on the way down, resisting gravity.
• Avoid swinging your torso; keep your body stable.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.