Cable Hammer Curls (Rope Attachment)

If you're working to improve arm size and shape through the FitnessTracker app, Cable Hammer Curls offer a great way to target underutilized arm muscles. Using a rope attachment increases grip variety and elbow stability.

Instructions

1. Attach a rope handle to a low pulley and stand upright facing the machine.
2. Hold the rope with a neutral grip (palms facing in) and keep your elbows pinned to your sides.
3. Curl the rope handles upward using your biceps and brachialis, keeping your wrists neutral.
4. Squeeze at the top of the movement, then lower the weight under control back to the start.
5. Repeat for the desired number of reps, avoiding upper body sway or shoulder involvement.

Video demonstration of Cable Hammer Curls (Rope Attachment)

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