Standing Cable Rope Face Curl

Differentiation: Mechanics

This variation of a Hammer Curl is unique from other Hammer Curl exercises. Here is how: you use a cable machine. The machine keeps continual resistance applied to your biceps. You also use a rope attachment. Using the rope allows for a longer range of contraction. Since the cable is at a high setting, | you target the short head of your biceps. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting.

3) Obtain a rope attachment.

4) Clip a rope attachment onto the pulley hook.

5) Grasp the rope extension with your palms facing each other.

6) Stand with feet shoulder-width apart.

7) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while flexing your biceps while pulling the rope towards your face.

3) Once the rope reaches your face, pull outward on the rope so the ends go on either side of your head.

4) This is the ending position.

5) Once you have reached peak contraction, squeeze your biceps hold this position for a count of two seconds.

6) Finally, inhale while allowing the rope to retract upward, using a slow and controlled movement

7) ...until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Avoid swinging your body in an attempt to assist with lifting the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows inward, which will ensure that your biceps do a majority of the work and provide you with the maximum potential benefit.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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