Own Every Range
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VIDEO DEMO

Rope cable hammer curl

Progression of Hammer Curl

YouTube · Rachel ScheerRope Cable Hammer CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Rope cable hammer curl

These steps are written specifically for the Rope cable hammer curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Rope cable hammer curl. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

    Keep the thumbs pointing up as you bend the elbows and bring the weights toward the shoulders.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pause without swinging the upper arms, then lower until the elbows are straight. Lower all the way.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BICEPS & FOREARMS / 54

Short rangeShort range

Rope cable hammer curl

Sets: 3–4 · Reps: 8–15

Rope cable hammer curl is a progression of Hammer Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neutral grip distributes demand across the biceps, brachialis, and brachioradialis while the elbow travels from open to flexed.