Rope Hammer Curls

Rope hammer curls? Do you like doing arm-focused exercises? If yes, then this article is for you. The rope hammer curls are the exercise that you’re probably looking for. It is performed using a rope handle that is attached to a weight stack. 

This particular exercise targets your forearms as well as brachialis muscles at the same time, and of course your biceps.

This exercise is performed for 8-12 reps per set usually.

How to do the rope hammer curls exercise-

Follow the below-mentioned steps to do the hammer curl exercise the right way –

Equipment required-

 A Rope

Method to be followed-

• Stand in front of the machine facing towards it but make sure to be away at least 12 inches from the machine
• Take a rope and attached it to the low Pulley
• Maintain a grip with your palms and hold the rope family and make sure to stand straight
• Keep your torso and back stationary
• During this entire movement try keeping your elbows towards your sides and do not move your upper arms and only move for arms.
• This exact position that you followed above is the starting position
• Now exhale slowly during pulling your arms upwards using your biceps
• Do the contraction movement for approximately a second only
• Now squeeze your biceps and come back to the original position
• You can also perform this particular exercise using dumbbells and repeat for repetitions as recommended.

Benefits of doing the rope hammer curl exercise

• It is very good for your four arms
• Extremely beneficial for your biceps Brachialis and brachioradialis
• It doesn’t require much fancy expensive equipment
• Can be done easily once practice a few times
• Has many variations that are individually also quite beneficial

Mistakes to avoid while doing the rope hammer curl exercise-

Not doing and performing the full range of motion correctly can be one of the mistakes you might make. If you make this mistake it might not engage your target muscles completely.

If you tweak your body for lifting weights it can cause discomfort and pain while doing the exercise. People usually make this mistake when they take too many heavy weights and are unable to handle them.

Variations of rope hammer curl exercise

Cross-body rope curls – This particular exercise helps in targeting your biceps more than the actual standard rope hammer curl.

Single-arm rope curls – This variation is excellent for establishing a good mind-muscle sync.

Incline hammer curl- This variation activates and targets your biceps brachii also known as the elbow flexor muscles giving a good comprehensive movement to your arms.

Although rope hammer curl is a fantastic exercise, if you are still looking for an alternative there are a few alternatives of this exercise as well that you can practice.

Alternatives of rope hammer curl exercise

Close grip chin-up exercise that majorly focuses on the forearms and biceps while enhancing muscle engagement.

Second is the towel curl exercise usually performed with cables along with a kettleBell or a rope connection where a towel is tied along through the grip as mentioned in the exercise name itself.

Dumbbell hangs clean exercise which is again excellent exercise to boost overall arms.

Recent Posts

• Tricep cable kickbacks
• Popping hidden tonsil stones
• Back and bicep workout women
• One dumbbell workout for chest
• stiff-legged deadlift dumbbell