Cable Standing One Arm Hammer Curl with Rope Attachment
Cable Standing One Arm Hammer Curl with Rope Attachment Instructions
- Set a cable to low pulley and attach a rope handle.
- Grip one end of the rope with a neutral hammer grip.
- Stand tall with the cable arm at your side and elbow tucked.
- Brace the core and keep the upper arm fixed throughout.
- Curl the rope up by bending the elbow until the forearm is vertical.
- Squeeze the biceps and brachialis hard at the top.
- Lower the rope slowly back to full arm extension.
- Complete all reps on one side then switch arms.
Cable Standing One Arm Hammer Curl with Rope Attachment Form & Visual
Cable Standing One Arm Hammer Curl with Rope Attachment Benefits
- Builds the biceps and brachialis with hammer grip emphasis.
- Develops grip and forearm strength through the rope.
- Constant cable tension keeps the muscle loaded throughout.
- Single arm work exposes and corrects strength imbalances.
- Joint friendly neutral grip is easier on the wrists.
- Adds variety to standard barbell or dumbbell curls.
Cable Standing One Arm Hammer Curl with Rope Attachment Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Cable Standing One Arm Hammer Curl with Rope Attachment Variations & Alternatives
- Dumbbell Hammer Curl
- Cable Hammer Curl Both Arms
- Rope Cable Curl
- Cross Body Hammer Curl
