At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow flexion |
| Primary muscle | Brachialis |
| Also works | Biceps, Brachioradialis |
The movement, step by step.
- Attach a rope to the low pulley and hold its ends with palms facing inward.
- Stand tall with elbows near the ribs and the cable already under light tension.
- Curl the rope toward the front of the shoulders while keeping the thumbs pointing up.
- Lower slowly to long arms without letting the shoulders roll forward or the stack drop.
Technique cues
- Keep the wrists straight.
- Leave the upper arms mostly still.
- Use the same hand orientation on the way down.
Common mistakes
- Turning the movement into a row by pulling elbows backward.
- Bending the knees and hips to heave the rope up.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Rope Hammer Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.