The rope biceps curl or hammer curl is a low-pulley exercise that isolates the biceps and other parts of the arm. It’s perfect for getting you toned and stronger. The most important step is keeping the core engaged, otherwise, it’s a very simple movement.
- Set your rope low on a pulley (You’ll be pulling upwards from the bottom).
- Stand facing the pulley about one foot away from it. Your feet should be at hip-width, your back straight and head facing forward.
- Grip your rope with an underhand grip at your sides.
- Tighten your core and flex your bicep as you pull the rope upwards to your chest.
- Pause as you squeeze the biceps. Your biceps should nearly touch your forearm and elbows should point to the ground.
- Slowly bring the weight back down.
- Your elbows should be your only point of movement as you raise and lower the rope.
- Do ten reps with a lower weight rather than few reps with a very heavy weight.
MUSCLES WORKED BY THE ROPE BICEPS CURL
THE BICEPS
The biceps brachii is the main target and benefactor of this work out. It is a two-headed muscle found in the upper arm between the elbow and shoulder, both of which arise from the scapula. The main functions of this muscle are flexion of the elbow as well as abduction of the shoulder. Whether you are looking to isolate the biceps for strength or aesthetics reasons, the rope biceps curl is perfect for you.
BRACHIALIS
The brachialis or Teichmann muscle is another upper arm muscle that extends to the elbow. This makes it clear that it’s function is flexion of the elbow at it’s joint in order to move the forearm. It generates 50% more power than the biceps making it the primary elbow flexion muscle.
BRACHIORADIALIS
This is a muscle located in the back of the forearm originating from the humerus and septum. It is fused to the brachialis as it facilitates flexion of the forearm at the elbow joint alongside the brachialis.
BENEFITS OF PERFORMING THE ROPE BICEPS CURL
INCREASE STRENGTH IN THE ARMS
There is a significant increase in strength as you carry out the biceps curl. This is mainly achieved as you flex the arm muscle during your workout. Increased strength means it will be easier to carry out tasks such as lifting or pushing heavy objects and other exercises.
BUILD MUSCLE
This is muscle growth is in terms of arm size. The muscles built from this exercise will be give you toned arms that stretch your shirt just right. If you’re looking to increase arm size, you need to look for exercises that put metabolic and mechanical strength on the arm flexors like this one. It’s quite satisfying when you can look at your progress through a mirror.
IMPROVE CORE STABILITY
The core is one of the muscles engaged in this work out. This gives you a stronger core which is great for carrying out more intense work outs. One mistake that could cost you however, is failing to tighten the core when lowering the core. Many people arch the back instead. Keep your core tightened and spine neutral throughout so you can reap this benefit.
ALTERNATIVES TO THE ROPE BICEPS CURL
BARBELL DRAG CURLS
Barbell drag curls are a great biceps work out that can easily substitute the rope biceps curl.
- Stand with your feet at shoulder width.
- Grab a barbell of your preferred weight with an underhand grip. Your hands should be at shoulder width distance.
- Make sure the arm is extended and the shoulders are rolled back.
- Flex the arm and elbow joint to bring it up and back without moving the shoulder.
- The barbell should move along your torso in an upward motion.
- Slowly relax your arm to bring the barbell back to starting position.
- This is one repetition; you can do ten for this set.
STANDING DUMBBELL CURLS
Standing dumbbell curls are an isolation workout that is only a mild variation from the rope biceps curl. Rather than rope a pair of dumbbells is used.
- Stand upright with feet at shoulder-width.
- Grab a dumbbell in each hand with an underhand grip at shoulder-width.
- Flex the arm as you pivot at the elbow to bring the dumbbells up to your chest. Your biceps should just touch your upper arm.
- Relax the arm to bring the dumbbells back down to your sides. This is one rep.
PREACHER CURL
This is an arm work out that makes use of a preacher pad and EZ bar. You can use a dumbbell in place of an EZ bar if you cannot access one.
- Grab an EZ bar with an underhand grip at shoulder width.
- Place your elbows and the back of your upper arms on a preacher pad.
- Lower the bar slightly (not a full extension)
- Tighten the core and flex the arms as you bring the bar upwards, only hinging at the elbow.
- This is one repetition. You can do seven more for the set.
COMMON MISTAKES WHEN DOING THE ROPE BICEPS CURL
ARCHING THE BACK
Most likely to occur when bringing your rope down, arching the back is an easy way out of engaging the core with this exercise. You may find yourself moving the upper body even subconsciously. This is poor form and could result in lower back pain. If you want to improve core strength, you must keep the core tightened and the rest of the body stationary.
PARTIAL RANGE OF MOTION
Partial range of motion is when you fail to bring the rope completely to the top or back to the bottom for a single repetition. In this work out, you need to raise the rope so that your biceps just touch your forearms. As you bring the wrists down, lower the rope to your hips. This ensures a full range of motion.
IMPROPER BREATHING
Proper breathing is very important to keep the core stable. This ensures that even the core benefits from this exercise and that you remain stable through this motion. Inhale when flexing the arm to bring the rope up to the chest. Exhale when lowering the rope.
CONCLUSION
The rope biceps curl should be an essential part of your routine. There’s no reason to overlook an isolation workout as beneficial this one. Not only will you feel a change in your strength, but also see a change in your build. What’s not to like?
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