Rope Hammer Curl

Start by facing the cable machine. Grasp the rope with your palms facing inward. Stand approximately one foot from the machine. It is important that you keep your back straight during this exercise. With your elbows tucked in by your side.

Using your biceps, start by pulling your arms up until your biceps touch your forearms. With this exercise only your forearms should move, and not your upper arms.

As you inhale lower the rope back to the starting position.

Perform 3 sets, 12 to 15 reps. Resting approximately 30 to 40 seconds between sets.


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