You can go slightly heavier on this than standard rope curls, but make sure you have full control of the movement and muscle connection.
Hold this position for a few seconds and squeeze the bicep before slowly lowering. If you want to target the inner, short head of the bicep, curl the rope up in an inward movement as you would in a hammer curl.īring the rope heads together and raise until the biceps are fully contracted. There are a couple of different ways to perform a rope hammer curl depending on the bicep heads that you want to target. The rope hammer curl is a great exercise to superset with wide grip curls or reverse grip curls. If you are aiming for hypertrophy, aim for 4-5 sets of 15 reps. Using a heavier weight will lead to bad form with the upper back and shoulders taking most of the strain. It is important to use a weight that allows full control when performing this exercise. Once your arms are fully extended, repeat the exercise and curl the rope heads up again. Squeeze the bicep for a few seconds and then slowly lower the weight. Raise the rope, keeping your upper arms stationary, so that your biceps are fully contracted. Using grip strength instead of letting the rope heads rest on your hands can save a lot of pain under heavy weight. Grab the rope at each end, aiming to leave a gap of around an inch between the top of the ropes and your grip. Stand with your feet at shoulder width and knees slightly bent to give you a strong, steady stance. Make sure that the rope is set low enough that your arms fully extend on the downward movement without the weight hitting the bottom. Set the cable pin at a low level and attach the rope. You can also target different heads of the bicep by curling with a close grip with a heavy weight or, using a lighter weight and pulling the ends of the rope on either side of your head.
The great thing about the bicep rope hammer curl is that you can maintain tension on the muscle throughout the entire movement. This bicep isolation exercise is popular among bodybuilders seeking bigger bicep peaks. It is great for building the biceps without putting too much strain on the elbows or shoulders. The rope hammer curl is a resistance exercise performed on a cable pulley machine.