Arms · Curl
Rope Hammer Curl
The Rope Hammer Curl mainly trains your biceps and forearms.
One cable
Triceps rope
Stable
How to do it
- Neutral grip on the rope, thumbs pointing up
- Elbows fixed, curl the rope toward your chest
- Pull the rope slightly apart at the top
- Lower slowly
Coach’s tip
Also hits the forearm and the brachialis underneath the biceps: which makes the arm look thicker.
Setup
Pulley
Pulley at the bottom
Grip
Rope, thumbs up
Load
One cable
You need
Triceps rope
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Rope Hammer Curl work?
Mainly the biceps and forearms.
How do I set up the cable machine for the Rope Hammer Curl?
Pulley: Pulley at the bottom. Grip: Rope, thumbs up. You also need: Triceps rope.
What can I do instead of the Rope Hammer Curl?
For the same movement: Cable Biceps Curl, Cable Bar Curl and High Cable Curl. In DCFT you swap with one tap.
DCFT
The Rope Hammer Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.