Hammer Preacher Curl - One Arm (Cable: Rope)

Single arm hammer curl on the preacher bench using a cable. Focus on slow movement and squeezing the forearm.

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

Unilateral

Seated

repsweight

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

Step 1Setup
- Attach a rope handle to a low pulley on a cable machine.
- Adjust the weight to a suitable level for your strength.
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.
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.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout.
- Switch arms if performing alternating curls.
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.