Arms Focus

Rope Hammer Curl

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Coach Notes

Coach Take

Arm builder that blends biceps, brachialis, and forearm work.

Make It Easier

Dumbbell Hammer Curl

Level It Up

Cross-Body Rope Curl

Build Size

3-5 x 10-15, rest 45-75s

Chase Pump

2 x 20 burn reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Cable

CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

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