Hammer Preacher Curl (Cable: Rope)

Place a bench in front of a cable tower. Perform hammer curls over the preacher pad using the rope attachment.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

cableropebench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to the appropriate height, ensuring the rope attachment is at the lowest setting.
- Sit on the preacher bench with your back against the pad and feet flat on the ground.
Step 2Grab the Rope
- Reach for the rope attachment with both hands, using a neutral grip (palms facing each other).
- Position your arms so that they rest on the preacher bench, with your elbows aligned with the pivot point of the machine.
Step 3Position Your Body
- Sit up straight with your chest lifted and shoulders back, ensuring your elbows remain on the pad.
- Engage your core to maintain stability throughout the movement.
Step 4Curl the Rope
- Pull the rope towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Focus on squeezing your biceps at the top of the movement while keeping your wrists straight.
Step 5Lower the Rope
- Slowly lower the rope back to the starting position, fully extending your arms without locking your elbows.
- Maintain control throughout the descent to maximize muscle engagement.
Step 6Repeat
- Repeat the curl and lower for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the rope and sit back in a relaxed position.
- Ensure you safely step away from the machine once finished.