Cable Hammer Curls (Rope Attachment)

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Instructions

1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. for best results.
2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. for best results.
3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. for best results.
4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary. for best results.
5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position. for best results.
6. Repeat this exercise for the recommended amount of repetitions. for best results.

Video demonstration of Cable Hammer Curls (Rope Attachment)

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