Cable Rope Hammer Preacher Curl

Arms · Cable · Beginner

How to do it

1. Attach a rope attachment to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with a neutral grip (palms facing each other).
4. Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Inhale and slowly lower the rope back to the starting position.
8. Repeat for the desired number of repetitions.

Muscles worked

Primary: Biceps
Secondary: Forearms

Related exercises

Barbell Curl

Dumbbell Biceps Curl

Dumbbell Hammer Curl

Alternating Dumbbell Curl (Ball Balance)

Alternating Stability Ball Dumbbell Curl

Alternating Stability Ball Dumbbell Hammer Curl