Rope Hammer Curl

Scott shows you proper form of Rope Hammer Curl, great for your biceps and forearms.

1. Contract the biceps, moving the forearm out and up through a natural range of motion with your forearm in a neutral position.

2. Isometrically contract the muscle at the end of the concentric contraction and hold for a second.

3. Return to the starting position with the elbows aligned under the shoulders and slightly bent.

4. Do not lock out the arms, as this will place more stress on your ligaments and tendons.