How to do a cable hammer curl(rope)

Setup:

1. Cable Machine: Stand facing a low-pulley cable machine.
2. Attachment: Attach a rope handle to the low pulley.
3. Grip and Stance: Hold the rope handle with a neutral grip (palms facing each other), thumbs on top of the rope. Stand tall with feet shoulder-width apart and core engaged.
4. Body Position: Position yourself a few inches away from the machine so there's tension on the cable even with your arms extended.

The Lift:

1. Initiate the Curl: Keeping your upper arms stationary and elbows tucked by your sides, curl the rope handle up towards your shoulders.
2. Peak Contraction: At the top of the movement, as the handles approach your shoulders, rotate your wrists outward slightly (supination) to maximize bicep contraction.
3. Controlled Lowering: Slowly lower the handle back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Ensure your elbows remain stationary and tucked close to your body throughout the movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps and forearms.
• Full Range of Motion: Extend your arms fully at the bottom, but avoid hyperextending your elbows.
• Wrists and Forearms: Keep your wrists straight throughout the exercise and focus on engaging your forearms during the supination at the top.