Cable Hammer Curls - Rope Attachment

Cable Hammer Curls - Rope Attachment is a resistance exercise – elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Brachialis, Brachioradialis
Secondary muscles: Biceps brachii, Forearm gripping muscles
Exercise type: Resistance exercise – elbow flexion

Exercise technique

Rope
Attach a rope to the low pulley and grip both ends evenly.
Neutral hands
Face your palms toward each other, allowing thumbs to point upward.
Stance
Stand balanced before the pulley with your torso upright.
Upper arms
Fix your elbows beside your ribs.
Curl
Exhale and curl the rope ends toward your shoulders without turning palms upward.
Top pause
Contract briefly without raising your shoulders.
Extend back
Slowly lower your forearms to the neutral start without resting the stack.

Key technique points

Hold rope ends evenly.
Maintain neutral grip.
Fix your upper arms.
Do not bend wrists sideways.
Lower the cable slowly.
Do not hit your chest with the rope.

Common mistakes

Pulling the ends outward

Do not separate the rope away from your shoulders at the top and change the movement; preserve neutral-curl elbow flexion.

Driving elbows backward

Do not row the rope toward you; keep upper arms fixed beside you.

Turning the palms

Do not turn palms toward the ceiling on ascent; preserve the hammer grip’s forearm emphasis.

Pulling with the torso

Do not lean backward to lift; handle pulley resistance through arm movement.

Slamming the bottom

Do not rest the stack for momentum into the next repetition; maintain continuous descent control.

Bending the wrist

Do not curl your hand upward to raise the ends; keep the grip aligned with your forearm.

Frequently asked questions