Rope hammer curl

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Biceps, Forearms.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norwegian Hammercurl med tau
• Swedish Hammercurl med rep
• Danish Hammercurl med reb
• German Hammercurl mit Seil
• Spanish Curl martillo con cuerda
• Italian Curl a martello con corda
• Portuguese Rosca martelo com corda
• Russian Молотковые сгибания с канатом
• French Curl marteau à la corde

Related arms exercises

• Barbell curl
• EZ-bar curl
• Preacher curl (barbell)
• Skull crushers
• Standing French press
• Reverse curl

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.