Hammer Preacher Curl - One Arm (Cable: Rope)

Step-by-step instructions

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

1. Step 1Setup
   • Attach a rope handle to a low pulley on a cable machine.
   • Adjust the weight to a suitable level for your strength.
2. Step 2Position Yourself
   • Sit on the preacher bench with your feet flat on the ground.
   • Position your upper arm against the preacher pad, ensuring your elbow is at the edge.
3. Step 3Grab the Rope
   • With one hand, grab the rope handle with a neutral grip (palms facing each other).
   • Ensure your grip is firm but not overly tight.
4. Step 4Start the Curl
   • Begin with your arm fully extended downwards, keeping your elbow against the pad.
   • Engage your bicep and curl the rope handle towards your shoulder.
5. Step 5Squeeze at the Top
   • At the top of the movement, squeeze your bicep for a moment.
   • Ensure that your elbow remains stationary against the preacher pad.
6. Step 6Lower the Weight
   • Slowly lower the rope handle back to the starting position with control.
   • Keep your arm extended but do not let your elbow leave the pad.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout.
   • Switch arms if performing alternating curls.
8. Step 8Finish the Exercise
   • After completing your sets, carefully release the rope handle.
   • Stand up from the preacher bench and ensure you maintain good posture.