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Biceps · Cable · Intermediate

How to do Hammer Preacher Curl (Cable, Rope, One Arm)

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.

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

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

  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.

Muscles worked

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

Track Hammer Preacher Curl (Cable, Rope, One Arm) in SPLYT

Hammer Preacher Curl (Cable, Rope, One Arm) 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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