Lying Pulley Rope Hammer Curl
Neutral grip hammer curl from lying position maximizes brachialis isolation
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Brachialis, Brachioradialis. Secondary: Biceps, Forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- from a lying position while holding a pulley rope culr the rope all the way up and down with control
Equipment
- pulley or band optional
Coaching tips
Benefits
Neutral grip hammer curl from lying position maximizes brachialis isolation
Common mistakes
Flaring elbows; rushing the eccentric
Make it harder
Add slow 3-second eccentric; increase resistance
Make it easier
Reduce resistance; perform standing hammer curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.