isolation · Isolation
Rope Hammer Curl
Rope Hammer Curl is an isolation isolation movement for biceps, using Single Cable Column and Rope Attachment. It also works forearms. 3 sets of 12-15, 1 min rest.
- Primary muscle
- Biceps
- Equipment
- Single Cable Column and Rope Attachment
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Rope on the low pulley, elbows against the ribs, stand tall.
- 2The cue that matters
Pull the rope ends apart at the top and squeeze.
- 3Work it
3 sets of 12-15, resting about 1 minute between them.
Muscles worked
Biceps does most of the work. Forearms take the rest.
Biceps exercisesforearms