Cable Rope Hammer Preacher Curl exercise animated demonstration

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Cable Rope Hammer Preacher Curl

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Intermediate

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Cable

Category

strength

Mechanic

isolation

Cal/min

5.5

Force

pull

Cable Rope Hammer Preacher Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

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.

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