IsolationCable
Cable Rope Hammer Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Attach a rope handle to a low cable pulley
- Grasp the rope with neutral grip (palms facing each other)
- Stand with feet shoulder-width apart
- Keep your elbows close to your sides
- Curl the rope up toward your shoulders
- Keep your upper arms stationary throughout
- Squeeze your biceps and forearms at the top for 1 second
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Neutral grip throughout
- ✓
Elbows stay at sides
- ✓
Curl to full contraction
- ✓
Squeeze at top
- ✓
Control descent
- ✓
Constant tension
⚠️Common Mistakes
- ✗
Moving elbows during curl
- ✗
Using momentum
