Training With Phil Heath – Exercise 3 – Cable Hammer Curl: The Cable Hammer Curl helps to build mass and size not only on the biceps but also the forearms. Using the rope attachment helps you to hold the position at the top of the movement longer to really blast the biceps. To start the exercise, grab the rope and curl it to full range of motion. Hold the position for a second before slowly lowering the weight back down. Aim for 3-4 working sets of 8-12 reps with 60-90 seconds rest in between sets. You can even intersperse one arm rope bicep curls to change it up. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.