Animated GIF · Available via API
gif_boxCable Rope One Arm Hammer Preacher Curl
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fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
pull
Cable Rope One Arm 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
Attach a rope handle to a low pulley cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the rope handle with an underhand grip, palms facing up.
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
Keep your back straight and your core engaged throughout the exercise.
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
Repeat for the desired number of repetitions, then switch arms.
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