Rope Hammer Curl
Muscles worked: Biceps (assisted by forearms).
How to do it
- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Neutral grip on the rope ends
- Elbows pinned, squeeze at the top
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Hammer Curl - biceps, forearms
Track the rope hammer curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.