Equipmentcable
Difficultyintermediate
bicepsupper arms
Cable Rope One Arm Hammer Preacher Curl
The cable rope one arm hammer preacher curl is an isolation exercise targeting the biceps, performed using a cable machine with a rope attachment and a preacher bench. It emphasizes the brachialis and forearm muscles due to the hammer grip and preacher support.
Step-by-Step Form & Technique
- 1.Attach a rope handle to a low pulley cable machine.
- 2.Stand facing the machine with your feet shoulder-width apart.
- 3.Grasp the rope handle with an underhand grip, palms facing up.
- 4.Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- 5.Keep your back straight and your core engaged throughout the exercise.
- 6.Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- 7.Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- 8.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
Track Cable Rope One Arm Hammer Preacher Curl in RepEight
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