What you'll gain

Trains the biceps, brachialis and brachioradialis in one neutral grip movement.
Keeps cable tension at the bottom of the rep where dumbbells unload.
Neutral wrists usually feel easier on the elbow than a supinated curl.

Step-by-Step Instructions

1
Attach a rope to the low pulley and select a light weight.
2
Stand facing the stack with your feet about shoulder width apart.
3
Take one end of the rope in each hand with your palms facing each other.
4
Tuck your elbows against your sides and brace your abs.
5
Curl the rope up toward your shoulders, keeping the wrists neutral.
6
Squeeze at the top, then lower until the arms are almost straight.

Common Mistakes

Letting the elbows drift forward, which turns the curl into a front raise for the shoulders.
Leaning back to start the rep, which uses the hips instead of the elbow flexors.
Rolling the wrists into a palms up position, which drops the brachioradialis out of the movement.
Stopping short at the bottom, so the arm never reaches the loaded stretch the cable provides.

About This Exercise

The cable rope hammer curl keeps the palms facing each other on a rope attached to a low pulley, so the elbow flexes with the forearm in a neutral position. That grip splits the work between the biceps brachii, the brachialis underneath it and the brachioradialis along the top of the forearm, which is why the forearms fatigue faster here than in a palms up curl. The cable keeps tension on the arm at the bottom of the rep, where a dumbbell hammer curl unloads completely, and the elbows stay pinned to your sides so the shoulders cannot swing the weight up. For a library this is the neutral grip arm clip that pairs with a supinated cable curl. It works in arm day accessory blocks, grip and forearm focused programming, and side by side content explaining how grip changes elbow flexor recruitment.

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