Standing Rope Hammer Curl with Resistance Bands (Anchor)

Exercise / Biceps


Standing Rope Hammer Curl with Resistance Bands (Anchor) exercise is among the most efficient exercise as it allows to build your biceps as well as your forearms.


How to perform the exercise


  • Anchor: Attach the Resistance Toning tube with handles or Resistance band(s) against the door with the door anchor at the bottom.
  • Bands: Grip the Tube with the Rope with both hands facing one another, your fingers should be inside the handles, thumb on the outside.

Body Position:

  • Grip the rope of the resistance tube in each hand
  • You should be standing about 1 foot away from door.
  • Grasp the rope with a palms-in grip. Stand straight up, chest up while keeping the natural arch of your straight back and core tight.
  • Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.
  • Use your biceps to pull your arms up until your biceps touch the forearms. Exhale out as you do so.
  • Hold for a second at the Concentric(top) and hold for a second while squeezing your biceps, then slowly bring your resistance back to the eccentric (original) position.
  • Repeat 10-15 Reps Max.


  • Pull the handles and contract your arms till hands are reaches over your chest level and your forearms touches your biceps, while eccentric control the band(s) at an optimum speed till it arms are in one straight line.

Exercise Tips

  • Concentric : Keep your upper arms close to your body throughout the movement, forearms should touch the biceps.
  • Eccentric : Bring back your arms in one straight line.
  • Do not swing – keep your core tight and a neutral spine.

Exercise Benefits

When it comes to building huge biceps and also forearms, Rope hammer curl is an efficient isolation exercise that targets  both the brachialis and brachioradialis along with hitting secondary parts of the deltoids and the trapezius muscles. It is a very essential part of routine that is curated for strength training of building arms muscles.

The cable rope aids in the upward movement, allowing you to squeeze up the biceps for a maximum contraction. It also assists in strengthening your grip since you are required to hold the rope tightly with the palms facing inward while performing the exercise.