Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Rope Hammer Curl

Also called Cable hammer curl

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Cable station

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Low pulley with a rope, thumbs up
  2. 2Curl to your shoulders with the elbows pinned
  3. 3Lower until your arms are straight

Most common mistake

Swinging the elbows forward.

Watch a demo

Good for

  • Top 10 for biceps
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Preacher Curlvs Dumbbell Curlvs Cable Curl
A
For biceps
#7 of 19
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

A neutral grip shares the work with the brachialis and forearms, under steady cable tension.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • AEZ-Bar CurlBarbell
  • SBayesian Cable CurlCable

Takes

None yet
needed to post
280