Cable Rope One Arm Hammer Preacher Curl

bicepsupper armscable

Learn how to do the Cable Rope One Arm Hammer Preacher Curl with proper form and technique. This cable exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Cable Rope One Arm Hammer Preacher Curl exercise demonstration showing proper form

How to Do the Cable Rope One Arm Hammer Preacher Curl

Follow these steps to perform the Cable Rope One Arm Hammer Preacher Curl with correct form:

  1. 1Attach a rope handle to a low pulley cable machine.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the rope handle with an underhand grip, palms facing up.
  4. 4Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
  5. 5Keep your back straight and your core engaged throughout the exercise.
  6. 6Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
  7. 7Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
  8. 8Repeat for the desired number of repetitions, then switch arms.

Cable Rope One Arm Hammer Preacher Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Extended

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