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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Rope Hammer Curl

Also called Cable hammer curl

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Low pulley with a rope, thumbs up
  2. 2Curl to your shoulders with the elbows pinned
  3. 3Lower until your arms are straight

Most common mistake

Swinging the elbows forward.

Watch a demo
A
For biceps
#7 of 19
See the full list →
Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • AEZ-Bar CurlBarbell
  • SBayesian Cable CurlCable

Takes

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