6.3K views · 47 reactions | One of my favorite moves for building thickness and adding mass to my Biceps is the Rope Hammer Curl using a Cable. I keep my Chest up, my Shoulders down, Back slightly contracted and focusing on keeping my elbows still.. I contract hard and keep constant tension in my Biceps; the entire time.. I go heavy, real heavy.. and I do this almost last if not very last in my Bicep Workout | Ziegler Monster | Facebook