Curl martillo en polea (agarre neutro con cuerda)

Male

Cable Hammer Curl with rope

Muscles involved

Forearms

Biceps

Brachial

Building bigger arms with the cable hammer curl with rope requires a smart approach to progressive overload where form stays paramount. Using a low pulley setup on this machine delivers constant tension to your biceps, brachialis, and forearms from the very bottom to the top of the movement. Start with a weight that allows you to keep your elbows pinned strictly to your sides without swinging your body. As your grip and upper arm strength develop, slowly bump up the resistance. Tracking your progress step-by-step while preserving clean execution ensures that your biceps and forearms take the full strain, paving the way for consistent, long-term muscular gains.

How to do it

1. Install a double rope attachment on a low pulley and grip each end. 2. Keep your elbows fixed at your sides with palms facing inward. 3. Pull the ropes by bending your elbows until fully contracting your biceps as you exhale. 4. Lower the ropes controllably to the starting position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Pull the ropes by contracting your biceps, not using body momentum. - Squeeze your biceps at the final position of the movement.