Arms and calves · New to it
Rope Hammer Curl
A thumbs up curl with a rope on a low cable, for the outer biceps and forearms.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- biceps, forearms
- Kit
- Cable
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Attach a rope to a low pulley. Hold an end in each hand, thumbs up, arms straight at your sides.
While you move
- Thumbs up all the way
- Elbows stay at your sides
- Curl to your chest
- Lower slowly
Avoid
- Turning the palms up
- Swinging the body
- Letting the elbows drift back