bicepscable
cable rope hammer preacher curl
cable rope hammer preacher curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach a rope attachment to a low pulley cable machine
Step 2. Stand facing the machine with your feet shoulder-width apart
Step 3. Grasp the rope with a neutral grip (palms facing each other)
Step 4. Position your upper arms against the preacher bench pad, keeping your elbows slightly bent
Step 5. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps
Step 6. Hold the contracted position for a brief pause as you squeeze your biceps
Step 7. Inhale and slowly lower the rope back to the starting position
Step 8. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.