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Biceps · Cable · Intermediate

How to do Hammer Preacher Curl (Cable, Rope)

The cable rope hammer preacher curl is an isolation exercise targeting the biceps and forearms, performed using a rope attachment on a low pulley cable machine while seated at a preacher bench.

Hammer Preacher Curl (Cable, Rope) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Cable
Level
Intermediate
Category
Biceps

How to do Hammer Preacher Curl (Cable, Rope), step by step

  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

Hammer Preacher Curl (Cable, Rope) works your biceps as the main mover, with help from your forearms.

Track Hammer Preacher Curl (Cable, Rope) in SPLYT

Hammer Preacher Curl (Cable, Rope) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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