Rope Hammer Curls
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1.Attach a rope attachment to a low cable and stand facing the machine.
2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
3. Keep your elbows stationary by your side the entire movement Tip: Only the forearms should move; not your upper arms. This will be your starting position.
4. Using your biceps, pull your arms up until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
6. Repeat for the recommended amount of repetitions
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