Biceps
Cable Rope Hammer Curl
3 × 10–15 · Beginner · Cable
How to do it
- Attach a rope to a low cable and grip an end in each hand, thumbs up.
- Stand tall with elbows pinned to your sides.
- Curl the rope up toward your shoulders, keeping the neutral grip.
- Lower slowly until your arms are straight.
Coach tip: Pulling the rope ends apart slightly at the top adds a small extra squeeze.
About this exercise
The biceps flex the elbow and help stabilise the shoulder. Direct curl work builds arm size and the pulling strength that supports rows and chin-ups.
Primary muscles
Biceps brachii
Also working
Brachialis, forearm flexors
Common mistakes
- Swinging the hips to start every rep
- Letting the elbows drift forward at the top and losing tension
- Dropping the weight instead of lowering it under control
Form & safety — Keep your upper arm still and your wrist neutral. Full, controlled reps with less weight beat heavy half reps every time.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.