cable hammer curl (with rope)

How to perform it

Stand upright with your feet shoulder-width apart and a slight bend in your knees. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the cable rope attachment back to the starting position. Repeat for the desired number of repetitions.

1. 1Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2. 2Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4. 4Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6Inhale and slowly begin to lower the cable rope attachment back to the starting position.
7. 7Repeat for the desired number of repetitions.