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All exercises

Cable rope hammer preacher curl

Intermediate

Cable rope hammer preacher curl is a isolation cable exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell preacher hammer curlDumbbell
  • Dumbbell alternate hammer preacher curlDumbbell
  • Dumbbell one arm hammer preacher curlDumbbell
  • Cable rope one arm hammer preacher curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
Logged today · 90 seconds restCable rope hammer preacher curl

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