Hammer Curls - Rope Attachment (Cable)

Hammer curl variation using cable machine with rope attachment for increased biceps and brachialis development.

Instructions

1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
3. Put your elbows in by your side and keep them there stationary during the entire movement.
4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
5. Hold the peak contraction for a second and squeeze your biceps.
6. Slowly bring the weight back to the original position.
7. Repeat for the recommended amount of repetitions.

Tips

• Keep your elbows pinned at your sides throughout the entire movement
• The neutral grip hammer-style variation targets the brachialis and lateral biceps more effectively
• Avoid using momentum; keep the movement controlled and smooth
• Keep your upper arms stationary; only your forearms should move
• Focus on the mind-muscle connection with your biceps and brachialis