Reviewed exercise · new

Rope Hammer Curl

A accessory isolation movement for biceps.

Equipment

cables

Typical range

8–25 reps

Also trains

No secondary emphasis listed

Set up

Attach a rope low and hold both ends with neutral hands.

Execute

Curl the rope while keeping thumbs up, then lower until the arms are long.

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Maintain neutral wrists.
• Use a repeatable range.

Common mistakes

• Flaring the rope with the shoulders or swinging.
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.