Cable Rope Hammer Preacher Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable rope hammer preacher curl

1. Attach a rope attachment to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with a neutral grip (palms facing each other).
4. Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Inhale and slowly lower the rope back to the starting position.
8. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.