No doubt you want to show off those massive guns. Rich had ‘em, and he knew how to work them for great results. He was a fan of various types of low cable curls, and among the variations he’d do were Rope Hammer Curls. This article will look at this exercise and present a Rich-inspired biceps routine, and of course we’ll suggest some 5% Nutrition supps to go with it.
Rope Hammer Curls
Rope hammer curls are a variation of the dumbbell hammer curl. Here, the exercise is performed using a low cable and a rope attachment. Using a cable keeps even tension on the biceps, and the hammer grip hits both the biceps and forearms.
Muscles Worked
This exercise works the biceps brachii and two forearm muscles - the brachioradialis and brachialis muscles. (1)
Variations
The standard way to perform this exercise is to grab each rope with each hand. However, you can also hold the rope handles together, grabbing the rope with both hands. Variations include performing this exercise with dumbbells or resistance bands.
How Would Rich Use This In His Routine?
Here’s an example of how Rich might have used this exercise in a biceps-only routine. Of course, you can set up a biceps/triceps/forearms routine and use this exercise to transition into forearm exercises.
Dumbbell Concentration Curls - 5 sets of 25, 20, 15, 12, 10 reps
Rich was a big believer in this exercise and often started his routine with it.
Zottman Curls - 5 sets - 25. 20,15, 12, 10 reps
This old-school exercise works both biceps and forearms.
Incline Dumbbell Curls - 5 sets - 25, 20, 15, 12, 10 reps
This was another of Rich’s favorite exercises and a great mass builder.
High Cable Curls - 5 sets - 25, 20, 15, 12, 10 reps
The movement path of this exercise is the same as doing a front biceps pose. You can do them one arm at a time, or both arms.
Rope Hammer Curls - 5 sets - 25, 20, 15, 12 10 reps
A good tip for performing this exercise is to keep your wrists straight. If you grab both ropes of the attachment with both hands, you’re working your grip even further because of the
thickness of the two ropes together. You can also supinate your wrists as you lift through the movement, but that fundamentally changes the exercise.
Reverse Preacher Curls - 5 sets - 25, 20, 15, 12, 10 reps
A great forearm exercise! Leave it to Rich to use an unusual movement for forearms.
Don’t Forget 5% Nutrition!
If big arms are a goal you're chasing, we've got the 5% Nutrition supplements you'll need! There are potent pre-workouts such as Kill It Reloaded or Kill It RTD, our legendary amino powder All Day You May, and our real food-based protein powder Shake Time. We also have Real Carbs which should be combined with Shake Time post-workout. You can also use Real Carbs in the hours around your workout. It’s a good idea to take in 50% of your daily carb intake during this timeframe. Finally, if you’re after Rich-sized pumps, try adding Core L-Citrulline 3000 and Core Creatine. That hits both nitric oxide pumps and water-based pumps. Use it with Kill It RTDs for the extra glycerin hit. We've got the supplements you need!
References:
- https://exrx.net/WeightExercises/Brachioradialis/CBHammerCurl
