Back to Exercises
Intermediate
Biceps
Cable Rope Hammer Preacher Curl
The cable rope hammer preacher curl is an exercise for your arm muscles, specifically the biceps and forearms. You sit at a special bench called a preacher bench and pull a rope attached to a cable machine toward you.
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How to Perform
- 1Connect a rope handle to the low pulley on a cable machine.
- 2Stand in front of the machine with your feet apart.
- 3Hold the rope so your palms face each other.
- 4Rest the backs of your upper arms against the preacher bench pad. Your elbows should be slightly bent.
- 5Keep your upper arms still, breathe out, and pull the rope up toward your shoulders by bending your elbows.
- 6Hold the rope at the top for a moment and squeeze your arm muscles.
- 7
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