The Rope Hammer Curl exercise

The Rope Hammer Curl is a great exercise for developing the upper arm which targets the bicep mostly. You work your brachialis which is under your bicep and the brachioradialis which is the long muscle that runs deep inside the center of the upper arm to your upper arm.

When doing this exercise you also work on your lower back as you need to keep a good posture to be able to hold the rope.

  • Stand facing the rope attachment that is attached to the pulley cable machine.
  • Grasp the rope with a neutral (palms facing inward) grip.
  • Step back with your arms holding the rope.
  • Keep your back straight, shift your hips back so that your knees are slightly bent. This will be your starting position.
  • Pull the rope up towards your face, keep your elbows by your waist.
  • Continue pulling until your hands are in front of your neck.
  • Avoid pulling to close to your chin or neck to avoid any injury.
  • Slowly return to the starting position by lowering your arms in front of you until your both arms are down.
  • Repeat for the desired amount of repetitions. 3 sets of 10 repetitions are commonly recommended.

A related exercise that can interest you would be the Rope Face Pull

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.