Cable Hammer Curls - Rope Attachment

Biceps

Equipment: Cable

New to this

Your first cable hammer curls - rope attachment

What weight should I start with on the cable hammer curls - rope attachment?

Start at 20 to 30 lb. Cables hold tension through the whole range, so a weight that feels light in the first two reps often stops being light by rep eight. You have it right if the last rep looks like the first.

What usually goes wrong on the cable hammer curls - rope attachment?

Clip a rope to the low pulley and take one end in each hand, palms facing each other.

Stand about a foot back from the stack so the cable stays tight at the bottom.

Curl the rope up toward your shoulders, keeping your elbows locked at your sides.

Lower for a count of 2 until your arms are straight.

You should feel this in the biceps and forearms, with no break in tension at the bottom.

Most common mistake: stepping too close to the stack, which lets the weight rest at the bottom of each rep. Back up until you feel pull with your arms straight.

If the cable stack is busy

The Alternate Hammer Curl is the same grip with dumbbells.

The Preacher Curl is a different angle and the strictest form of the three.

How to do it

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
Put your elbows in by your side and keep them there stationary during the entire movement.
Tip: Only the forearms should move; not your upper arms. This will be your starting position.
Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Repeat for the recommended amount of repetitions.