FST-7 Rope Hammer Curls | The Ultimate Guide!


Are you curious about FST-7 rope hammer curls? Are you looking for a simple guide that shows you how to execute this exercise with perfect form, and how Hany Rambod uses it in his FST-7 bicep workouts? Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use rope hammer curls like Hany Rambod so you can take your bicep training to the next level.

The rope hammer curl is one of Hany Rambod’s favorite bicep movements. To perform this exercise you need two things: a cable station, and a rope attachment.

First you attach the rope attachment to the cable station, and set the cable to the lowest possible setting. Then you grab the rope with both hands and curl the weight up using a neutral grip.

For example, here is Hany Rambod coaching the Mr. Olympia champion Jeremy Buendia on this exercise. Check it out:

Here is Hany Rambod giving his thoughts on this biceps exercise:

“Normally we do anything from 10-15 reps on this exercise. Notice he’s going all the way up and all the way down. He’s turning his wrists slightly at the top and getting a little bit of supination.

You want to go full range of motion. This is going to really involve that outer bicep right between the bicep and the tricep.”

So why does Hany Rambod like this exercise so much? There are a few reasons. First of all, the neutral grip is great for targeting the brachialis and the brachioradialis muscles.

The brachialis is an especially important muscle, as it is located on your upper arm in between your biceps and triceps. This muscle makes a big difference in your overall arm size.

The strength coach Charles Poliquin has also demonstrated that training the brachialis muscle is a great way to improve your overall upper body strength. The brachioradialis is a little different: it is located on top of your forearm.

You can look at a picture of Phil Heath’s forearms to see what a difference a well developed brachioradialis muscle can make!

Hany Rambod likes the rope hammer curl because it targets the brachialis and brachioradialis muscles. However, he also likes it because it gives you a great mind-muscle connection in your arms, including an intense contraction in the top part of the exercise.

Here is a video of Evogen athlete Justin Compton performing another variation of the rope hammer curl:

Justin is performing this exercise using a preacher bench. This can be a great way to perform the movement, as the preacher bench prevents you from cheating the weight up.

It also helps you target the short head of the biceps a little bit more.

“I’m focusing more on brachialis. I use the rope hammer curl on the preacher bench because there’s really no swing involved. This keeps all the tension on my biceps.

I like to finish this exercise with a static hold. When I get to my final rep I hold it for 5-15 seconds and then I’ll finish it off with a few partials in the bottom just to make sure I get the maximum stimulation from the exercise.”

The bottom line is the rope hammer curl is one of Hany Rambod’s favorite overall bicep exercises. It helps him target the brachialis and brachioradialis muscles, and it also works well for establishing a strong mind-muscle connection.

Now let’s take a look at some FST-7 arm workouts featuring this exercise. Check it out:

Andrei Deiu Arm Workout

  • Exercise #1: Rope pushdown, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #2: Bench press (shoulder-width grip), 4 sets of 8-15 reps
  • Exercise #3: Lying ez-bar extensions (behind head), 4 sets of 8-15 reps**
  • Exercise #4: Standing cable rope curls, 7 sets of 10-20 reps, 30 seconds rest
  • Exercise #5: 30 degree barbell spider curls, 4 sets of 10-20 reps
  • Exercise #6: Standing alternating pinwheel curls, 4 sets of 10-20 reps
  • Exercise #7: Standing ez-bar curl (wide / pronated grip), 4 sets of 10-20 reps

**Perform 8-15 reps just shy of failure, then immediately perform close grip bench presses with the same weight just shy of failure.

Here is the training video:

This is a very standard looking FST-7 arm workout. Andrei Deiu performs 3 exercises for his triceps and 3 exercises for his biceps. Andrei actually uses the rope hammer curls for his FST-7 exercise in this workout.

In other words, he performs 7 sets of rope hammer curls with only 30 seconds rest between sets. This is one of Hany Rambod’s favorite training methods for getting a great pump in the biceps and establishing a strong mind-muscle connection early in the workout.

Here is another FST-7 arm workout where Hany Rambod decided to use the rope hammer curl. Check it out:

Phil Heath Arm Workout

  • Exercise #1: Standing one-arm DB curl (supinated grip), 4 sets of 8-15 reps
  • Exercise #2: 30 degree spider ez-bar curl (wide / supinated grip), 4 sets of 8-15 reps
  • Exercise #3: Standing cable rope cable curl (between the legs), 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #4: Standing cable rope pushdown, 7 sets of 8-15 reps, 30 seconds rest
  • Exercise #5: Lying ez-bar extensions (behind the head), 4 sets of 8-15 reps
  • Exercise #6: Standing cable straight bar pushdown (supinated grip), 4 sets of 8-15 reps

Here is the training video:

For this workout Hany Rambod performs the rope hammer curl at the end of his biceps routine.

He has Andrei Deiu and Phil Heath perform another 7 sets on this exercise to really pump the biceps full of blood and to try and stretch out the fascia tissue surrounding the arms.

“This is going to be our FST-7 set using the rope curl. We have to really work on filling in the forearms and the lower arm.”

You can perform the rope hammer curl anywhere you want in your FST-7 arm workouts. However, Hany Rambod seems to like performing them at the beginning or end of his bicep routine using the FST-7 training method with very short rest periods.

Verdict | FST-7 Rope Hammer Curls

The rope hammer curl is one of Hany Rambod’s favorite FST-7 bicep exercises. He uses it with all of his world-class athletes, including Jeremy Buendia, Andrei Deiu and Phil Heath.

If you are looking for a great brachialis or brachioradialis exercise then you may want to give Hany Rambod’s rope hammer curl exercise a shot. It could be just what you need to take your bicep training to the next level.

“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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