Cable Rope Hammer Preacher Curl

Muscles worked

Setup

1. Position a preacher bench in front of a low cable pulley with a rope attachment.
2. Sit or stand at the bench and grab the rope with a neutral grip (palms facing each other).
3. Rest your upper arms firmly against the pad, ensuring your armpits are snug against the top edge.
4. Extend your arms fully toward the pulley to establish the starting position.

How to do it

1. Exhale as you curl the rope toward your shoulders, keeping your wrists neutral and your upper arms glued to the pad.
2. At the top of the movement, squeeze your biceps and forearms hard for one second.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 3-second eccentric phase.
4. Stop just short of full elbow lockout to maintain constant tension on the muscles.

Form checklist

• Keep your wrists straight and rigid; do not let them collapse under the weight.
• Ensure your shoulders remain down and back, avoiding the urge to hunch forward.
• Keep your elbows tucked and stationary on the pad throughout the entire range of motion.
• Maintain a stable torso and avoid leaning back to 'swing' the weight up.

Pro tips

• Pull the ends of the rope slightly apart at the top of the curl to intensify the contraction in the brachialis.
• Focus on the 'mind-muscle connection' by imagining you are pulling the weight with your forearms rather than just your hands.

Make it harder

• Incorporate a 2-second pause at the mid-point (90-degree angle) of each repetition to increase time under tension.
• Perform a 'drop set' by immediately reducing the weight by 20-30% after reaching failure to further exhaust the muscle fibers.

Frequently asked

What muscles does the cable rope hammer preacher curl work?

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

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

The cable rope hammer preacher curl uses cable.

Is the cable rope hammer preacher curl good for beginners?

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

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