Rope Hammer Curl

How to do it

Stand with the weight in your hands and palms facing up. Keeping your elbows close to your sides, bend your elbows to lift the weight toward your shoulders. Slowly lower the weight back to the starting position.

1. 1Grip the rope with your palms facing each other and curl by bending your elbows; you should feel your biceps and brachialis working
2. 2Keep your elbows close to your sides and your forearms steady
3. 3Squeeze at the top of the curl and lower slowly to feel the muscles lengthen

Common mistakes

• ×Don't swing the weight or lean back to cheat the curl
• ×Avoid letting your wrists collapse or your elbows drift forward
• ×Don't use your shoulders to lift the weight; isolate the movement in your arms

Muscles worked

The rope hammer curl mainly works the biceps and forearms.

• BicepsPrimary
• ForearmsPrimary
• Front DeltsMinor