Cable Hammer Curls - Rope Attachment

Biceps

Cable Hammer Curls - Rope Attachment

Cable Hammer Curls - Rope Attachment (Start)

Cable Hammer Curls - Rope Attachment (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A neutral-grip curl on a low pulley with a rope that targets the biceps and the forearm flexors.

Strength

Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %

Effort during a set3.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clip a rope to the bottom pulley and face the weight stack.
2Take the rope ends so your palms face one another.
3Stand upright with your arms hanging and your upper arms against your ribs.

How to perform

1Bend your elbows and bring the rope ends up to shoulder level.
2Hold your upper arms motionless so only the forearms travel.
3Pause when your hands reach your shoulders and squeeze.
4Straighten your arms gradually, keeping the cable taut.