The Cable Rope Hammer Curl is a beginner-friendly cable strength exercise that targets the biceps, with the forearms working alongside. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary musclesForearms
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Rope Hammer Curl
Attach a rope to the low pulley and select a light weight.
Stand facing the stack with your feet about shoulder width apart.
Take one end of the rope in each hand with your palms facing each other.
Tuck your elbows against your sides and brace your abs.
Curl the rope up toward your shoulders, keeping the wrists neutral.
Squeeze at the top, then lower until the arms are almost straight.
02 The payoff
Why it earns its spot
Trains the biceps, brachialis and brachioradialis in one neutral grip movement.
Keeps cable tension at the bottom of the rep where dumbbells unload.
Neutral wrists usually feel easier on the elbow than a supinated curl.
03 Don't do this
Common mistakes
Letting the elbows drift forward, which turns the curl into a front raise for the shoulders.
Leaning back to start the rep, which uses the hips instead of the elbow flexors.
Rolling the wrists into a palms up position, which drops the brachioradialis out of the movement.
Stopping short at the bottom, so the arm never reaches the loaded stretch the cable provides.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Rope Hammer Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
