FitCi
Cable Rope Hammer Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: brachialis, forearms. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach the rope to the lowest pulley and hold both ends with palms facing each other.
- Stand tall, pin your elbows to your sides, and brace your core.
- Keeping your wrists in a neutral position, pull the rope up toward your shoulders.
- Feel the contraction in your forearms and biceps at the top and pause briefly.
- Lower the rope under control to the starting position.
Coaching tip
Spread the rope slightly outward at the top for an extra contraction.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Dumbbell Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.