Intermediate
CABLE ROPE ONE ARM HAMMER PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Attach a rope handle to a low pulley cable machine.
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Step:2 Stand facing the machine with your feet shoulder-width apart.
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Step:3 Grasp the rope handle with an underhand grip, palms facing up.
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Step:4 Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
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Step:5 Keep your back straight and your core engaged throughout the exercise.
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Step:6 Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
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Step:7 Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
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Step:8 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
