Intermediate
CABLE ROPE 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 attachment 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 with a neutral grip (palms facing each other).
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Step:4 Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
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Step:5 Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
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Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:7 Inhale and slowly lower the rope back to the starting position.
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Step:8 Repeat for the desired number of repetitions.
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
