Cable Hammer Curl - Rope Attachment

Differentiation: Mechanics

This variation of a hammer curl is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your biceps | and brachioradialis throughout each rep. You also use a rope attachment. The rope requires you to engage your forearms to maintain a strong grip. Maintaining a grip increases your overall grip strength. 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 lowest setting.

3) Obtain a rope attachment.

4) Clip a rope attachment onto the pulley hook.

5) Stand facing the machine.

6) Place your feet about shoulder-width apart for stability.

7) Grasp the ends of the rope with both hands at your waist.

8) ...with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the rope upward

3) ...until the rope reaches chest level.

4) This is the ending position.

5) Hold this position for a count of one second and your squeeze your biceps.

6) Then, inhale as you allow the rope to retract downward, using a controlled movement

7) ...until your hands are once again below your waist.

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.

Keep your elbows pinned against the sides of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.

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.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. 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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