The Cable Hammer Curl with Rope is an isolation exercise that targets the biceps and forearms. This exercise helps to build strength and definition in the arms.
How to perform
To perform the Cable Hammer Curl with Rope, follow these steps:1. Begin by attaching a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
2. Grab the rope handles with a neutral grip (palms facing each other) and position your arms straight down at your sides.
3. Keeping your elbows close to your body, exhale as you curl the rope handles towards your shoulders while keeping your palms facing each other.
4. Squeeze your biceps at the top of the movement before slowly lowering the weight back to the starting position.
5. Inhale as you lower the weight, making sure to maintain control throughout the movement.
6. Repeat for the desired number of reps.
To maximize the effectiveness of the Cable Hammer Curl with Rope, make sure to keep your elbows stationary and avoid swinging your body to generate momentum. Focus on contracting your biceps and forearms throughout the exercise.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.