Cable Hammer Curl (Rope Attachment)

The cable hammer curl is a variation of the hammer curl exercise that uses a cable machine instead of dumbbells. To perform the exercise, you will need to use a rope attachment on the cable machine.

Cable Hammer Curl
Cable Hammer Curl


Here’s how to do it:

  1. Start by standing in front of the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the ends of the rope attachment with an underhand grip (palms facing up).
  2. Keeping your upper arms stationary by your sides, curl the weights up towards your shoulders, squeezing your biceps as you do so.
  3. Slowly lower the weights back down to the starting position, making sure to keep control of the movement throughout.
  4. Repeat the exercise for the desired number of reps.


Remember to keep your core engaged and your back straight throughout the exercise to avoid straining your lower back. You can also try alternating arms or doing both arms at the same time.

Alternative Exercises For Cable Hammer Curl (Rope Attachment)

Cross Body Hammer Curl

Alternate Hammer Curl

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