TETSUCable Rope Hammer Preacher Curl
The Cable Rope Hammer Preacher Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
cable
How to do the Cable Rope Hammer Preacher Curl
- Attach a rope attachment to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with a neutral grip (palms facing each other).
- Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
- Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Rope Hammer Preacher Curl work?
The Cable Rope Hammer Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable Rope Hammer Preacher Curl?
You need a cable machine to perform the Cable Rope Hammer Preacher Curl.
How many sets and reps of the Cable Rope Hammer Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Rope Hammer Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.