What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Cable Hammer Curl with Rope
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Instructions
- Stand in front of the low pulley station with a rope attached.
- Hold the ends of the rope with your palms facing each other (neutral grip).
- With your arms extended alongside your body, bend your elbows and raise your hands towards your shoulders.
- Contract your arm muscles at the top of the movement.
- Slowly lower down to the starting position with full control of the movement.
Tips
- Keep your elbows fixed to your sides throughout the movement.
- Avoid swinging the torso or using momentum to lift the load.
- Keep a neutral grip (palms facing each other) throughout the execution.
- Focus on the contraction of the biceps and brachialis at the end of the movement.
