bicepscable
cable rope one arm hammer preacher curl
cable rope one arm hammer preacher curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach a rope handle to a low pulley cable machine.
Step 2. Stand facing the machine with your feet shoulder-width apart.
Step 3. Grasp the rope handle with an underhand grip, palms facing up.
Step 4. Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
Step 5. Keep your back straight and your core engaged throughout the exercise.
Step 6. Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
Step 7. Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
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.
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