TETSUCable Rope One Arm Hammer Preacher Curl
The Cable Rope One Arm 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.
How to do the Cable Rope One Arm Hammer Preacher Curl
- 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.
Common questions
What muscles does the Cable Rope One Arm Hammer Preacher Curl work?
The Cable Rope One Arm Hammer Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable Rope One Arm Hammer Preacher Curl?
You need a cable machine to perform the Cable Rope One Arm Hammer Preacher Curl.
How many sets and reps of the Cable Rope One Arm Hammer Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Rope One Arm 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.
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