Cable Hammer Curls - Rope Attachment

How to perform

1. 01Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
2. 02Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
3. 03Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
4. 04Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
5. 05After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
6. 06Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.