Exercise Library
Pullisolation

CABLE ROPE HAMMER CURL

Custom Training: Cable Rope Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Attach a rope to a low pulley and keep palms facing inward while holding the rope ends.

  2. 2

    Bend the elbows to curl the resistance without moving the upper arms unnecessarily.

  3. 3

    Lower until the elbows are comfortably extended, keeping control.

THE STANDARD

Custom Training: Cable Rope Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists steady and avoid swinging the torso.

COMMON MISTAKES

  • Moving the elbows or hips to lift a weight that is too heavy.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Cable
Cable Rope Hammer Curl — 300WOD Exercise Library