At a glance
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Rope with thumbs up.
- Elbows at your sides.
- Fully extend.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Constant tension for the brachialis/forearm; an accessory, not a main exercise.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hammer Curl · Dumbbell · rating B
- Cable Curl · Cable · rating A
- Reverse EZ-Bar Curl · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable rope hammer curl.
Let Mitta set the weight.
Mitta plans the cable rope hammer curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable rope hammer curl
What muscles does the cable rope hammer curl work?
The cable rope hammer curl mainly trains your biceps. Your forearms help.
How many reps of the cable rope hammer curl should I do?
Mitta plans the cable rope hammer curl at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable rope hammer curl?
Good alternatives that train the same muscle are the hammer curl, cable curl and reverse EZ-bar curl.
Is the cable rope hammer curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable rope hammer curl have rating B?
Constant tension for the brachialis/forearm; an accessory, not a main exercise.