Cable Preacher Curl with Rope Attachment

Muscles worked

Setup

1. Position a preacher bench in front of a low cable pulley with a rope attachment.
2. Sit or stand behind the bench, resting your triceps firmly against the slanted pad with your armpits tucked into the top edge.
3. Grasp the rope handles with a neutral grip (palms facing each other) and extend your arms fully down the pad.
4. Ensure your feet are planted firmly for stability and your chest is pressed against the pad.

How to do it

1. Exhale and curl the rope toward your chin by flexing at the elbows, keeping your upper arms glued to the pad.
2. As you reach the top of the movement, pull the ends of the rope slightly apart to maximize the peak contraction.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second eccentric phase.
4. Stop just before your elbows fully lock out to maintain constant tension on the biceps.

Form checklist

• Keep your armpits tight against the pad to prevent shoulder involvement.
• Maintain a neutral wrist position; do not let the weight pull your wrists into extension.
• Ensure your torso remains stationary; do not lean back to help lift the weight.
• Keep your triceps in contact with the pad throughout the entire set.

Pro tips

• Focus on the 'spread' at the top; pulling the rope ends apart forces a harder contraction in the outer head of the biceps.
• Squeeze your triceps at the bottom of the rep to ensure the biceps are fully lengthened before the next contraction.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction on every rep.
• Perform '21s' by doing 7 reps in the bottom half, 7 in the top half, and 7 full range of motion reps.

Frequently asked

What muscles does the cable preacher curl with rope attachment work?

The cable preacher curl with rope attachment primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable preacher curl with rope attachment?

The cable preacher curl with rope attachment uses cable.

Is the cable preacher curl with rope attachment good for beginners?

The cable preacher curl with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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