Rope Hammer Curl
Technique guide
Set-up
- Attach a rope to a low pulley and stand facing the machine.
- Hold one end of the rope in each hand, palms facing in, arms straight.
How to do it
- Curl the rope up towards your shoulders with your thumbs pointing up.
- Spread the rope ends slightly at the top and squeeze.
- Lower the rope slowly until your arms are straight.
Coaching cues
- Elbows stay pinned at your sides.
- Stand tall without leaning back.
Common mistakes
- Swinging the body to start the rep.
- Letting the elbows drift forward.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Dumbbell Bicep CurlDumbbell
- Barbell Bicep CurlBarbell
- Hammer CurlDumbbell
- Incline Dumbbell CurlDumbbell
- Bicep Curl MachineMachine
- Resistance Band CurlBand
- Dumbbell Concentration CurlDumbbell
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Resistance Band Hammer CurlBand
- Cable Bicep CurlCable
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