Arms · Isolation

Cable Rope Hammer Curl

A cable curl with a rope attachment using a neutral grip to target the brachialis and brachioradialis alongside the biceps. It combines the arm-thickening benefits of the hammer grip with the cable's constant tension, so the forearms and brachialis stay loaded from the first inch of the rep to the last. The rope also lets your wrists sit exactly where they are comfortable, which fixed bars cannot.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Cable Isolation Pull
cable-rope-hammer-curl-poster
  • Level Beginner
  • Equipment Cable
  • Primary Muscles Biceps, Forearms
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Cable Rope Hammer Curl

  1. Attach a rope to a low pulley and grip an end in each hand, palms facing each other.
  2. Step back until the cable is taut with your arms straight.
  3. Stand tall with elbows pinned to your sides.
  4. Curl the rope up toward your shoulders, keeping the neutral grip throughout.
  5. Squeeze at the top for a beat.
  6. Lower under control to straight arms without letting the stack rest.

Anatomy

Muscles Worked

arms
Primary muscles
Biceps Forearms

Do This

Form Cues

  • Stand far enough back that tension stays on at the bottom.
  • Keep the palms facing each other and the rope ends level.
  • Pin the elbows to your sides throughout.
  • Drive your knuckles toward the ceiling and keep the rope ends level with each other.

Avoid This

Common Mistakes

  • Pulling the rope toward the face rather than curling.
  • Letting the elbows drift forward at the top.
  • Rocking the torso to move heavier weight.
  • Letting one hand ride higher than the other, which quietly shifts the work to the stronger arm.

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