FlexCable Rope Hammer Curls
Muscles worked
- Brachialis
- Brachioradialis
- Biceps Brachii
- Extensor Carpi Radialis Longus
- CategoryPull
- Default target3 sets × 10–15 reps
- EquipmentCable Machine
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a rope to the low pulley and hold an end in each hand with your palms facing each other. Stand tall close to the machine with your elbows at your sides.
Movement
Curl the rope toward your shoulders, keeping your thumbs up and your upper arms still. Lower slowly until your arms are fully straight.
Form Tip
Keep the neutral grip all the way up and let your hands split slightly apart at the top. Pinned elbows keep the work in the brachialis and forearms.
Increase Difficulty
Pause for 2 seconds at the top, or slow the lowering phase.
Decrease Difficulty
Use a lighter stack, or switch to Hammer Curls with light dumbbells.