SINGLE ARM ROPE HAMMER CURL

The single arm cable rope hammer curl is a strengthening exercise for the elbow flexors. This exercise may be completed with a cable pulley, functional trainer, or with bands. Start by setting the cable pulley to the lowest setting and attach a single arm rope grip to it. Grab the rope in a mid-pronation (thumbs up grip). Stand with your elbow directly in line with your shoulder. Bend the elbow to raise the weight without shifting the elbow forwards or backwards. Keep the core braced to hold a neutral spine. Isolate the elbow flexors by keeping the shoulder in a single position without allowing it to roll inwards or backwards. Lower the weight to complete a repetition.

Muscles Involved:

• Biceps Brachii

  • Long Head Biceps

• Brachialis

• Brachioradialis

Related Conditions:

• Biceps Tendinitis

• SLAP Lesion

• Brachialis Strain

• Biceps Strain

• Long Head Biceps Tendon Instability

Exercise videos