Cable Standing One Arm Hammer Curl With Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a rope handle.
2. Stand facing the machine and grasp one side of the rope with a neutral (palms facing in) grip.
3. Step back slightly to create tension on the cable and adopt a staggered stance for better balance.
4. Position your working elbow firmly against your side and engage your core to stabilize your torso.

How to do it

1. Exhale and curl the rope toward your shoulder by flexing at the elbow while keeping your wrist in a fixed neutral position.
2. Contract the bicep and forearm forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep the elbow pinned to your ribs; do not let it swing forward or flare out.
• Maintain a neutral 'hammer' grip throughout the entire movement without rotating the wrist.
• Ensure the torso remains stationary; avoid leaning back or using momentum to move the weight.
• Fully extend the arm at the bottom of each rep to ensure a full range of motion.

Pro tips

• Slightly lean your torso toward the working arm to align the cable directly with the muscle fibers of the brachialis.
• Focus on 'crushing' the rope handle to increase neural drive and forearm activation through irradiation.

Make it harder

• Implement a 2-second pause at the peak of the contraction on every rep.
• Perform '1.5 reps' by curling to the top, lowering halfway, curling back to the top, and then lowering all the way down.

Frequently asked

What muscles does the cable standing one arm hammer curl with rope attachment work?

The cable standing one arm hammer curl with rope attachment primarily targets the biceps.

What equipment do you need for the cable standing one arm hammer curl with rope attachment?

The cable standing one arm hammer curl with rope attachment uses cable.

Is the cable standing one arm hammer curl with rope attachment good for beginners?

The cable standing one arm hammer curl with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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