cable rope one arm hammer preacher curl
cable rope one arm hammer preacher curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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cable rope one arm hammer preacher curl

Body part
upper arms
Equipment
cable
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Attach a rope handle to a low pulley cable machine.

  2. 2

    Stand facing the machine with your feet shoulder-width apart.

  3. 3

    Grasp the rope handle with an underhand grip, palms facing up.

  4. 4

    Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.

  5. 5

    Keep your back straight and your core engaged throughout the exercise.

  6. 6

    Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.

  7. 7

    Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.

  8. 8

    Repeat for the desired number of repetitions, then switch arms.

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