Library / Biceps
Cable Rope Hammer Curl
Cable · Isolation · Isolation
BicepsBrachialisForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps, Brachialis, Forearms
- Equipment
- Cable
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Attach a rope to a low pulley and grip with thumbs pointing up.
- Keep elbows glued to your sides and curl the rope toward your shoulders.
- Turn your wrists slightly outward at the top squeeze.
Joint & safety considerations
No specific joint contraindications are flagged for Cable Rope Hammer Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Neutral-Grip Dumbbell Hammer Curl | Dumbbell swap | Dumbbell |
| Pronated Reverse EZ-Bar Curl | Ez Bar swap | Ez Bar |
| Cable One Arm Curl | Same movement pattern | Cable |
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.