The cable rope hammer curl is a hammer curl on a pulley: palms face each other and the tension never drops.
1Starting positionStart2End positionFinish
Setup
Face a low pulley with a rope attachment. Take the rope ends with a neutral grip, elbows tucked to your sides. Step back half a pace.
Execution
Stand facing the low pulley, grab the rope with a neutral grip, elbows pinned to your sides — starting position.
Exhale and curl the rope up to your shoulders, elbows still.
Inhale and lower it back down slowly.
Common mistakes
Elbows drift forward — the upper arms stay still, only the elbow bends.
Spreading the rope at the top and turning your wrists — keep your palms facing each other.
Short range — straight arms at the bottom, hands near your shoulders at the top.
Rocking your torso — stand still and lighten the stack.
Alternatives
Equipment taken or the movement doesn't suit you — try Standing Cable Curl, Hammer Curl, Reverse-Grip Barbell Curl. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
