Cable Standing One-Arm Hammer Curl with Rope Attachment
Side-on to a low pulley, one hand on a single rope end curls it thumb up to the shoulder while the free hand holds the frame.
How to do it
Setup
Standing side-on to a low pulley, a single rope end in the far hand, thumb up, free hand on the frame.
Steps
- Curl the rope end up to the shoulder, thumb on top.
- Hold the top for a beat against the cable.
- Lower slowly; finish the set, then turn and switch arms.
Common mistakes
Leaning on the free hand to heave the stack: it only steadies you. Elbow drifting toward the pulley: keep it by the ribs. Hand slipping down the rope: grip right under the knot.
Breathing
Exhale on the curl, inhale lowering.
