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
Secondary muscles
Primary body parts
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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