Step by step
- Attach a rope to the low pulley and grab one end in each hand, palms facing.
- Stand with your elbows by your sides.
- Bend your elbows, curling the rope up to chest height.
- Lower slowly until your arms are straight.
Tip: Spread the rope ends a little as you curl up for a stronger squeeze.
Common mistakes
Keep them by your sides.
Your torso doesn't move.
Straighten your arms fully on every rep.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What does the hammer grip add?
It works your brachialis and forearm more, which adds thickness to your arm.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable rope hammer curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.