Using the rope with the cable machine allows you isolate the biceps with this version of the Hammer Curl. This is a good exercise for beginners.

Muscle group: Biceps

Steps

Attach a rope to a cable pulley to the bottom of the weight stack.

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp the rope with a close underhand grip (palms facing up).

Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.

Pause for a moment and then return to the starting position.

Tips

Keep your elbows at your side throughout this exercise. Do not swing your hips or back during this exercise.

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