Cable Rope Hammer Preacher Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Biceps Brachii, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Preacher Curl with Rope
Visualised Target Muscle Groups
Front
Back
How to: Cable Rope Hammer Preacher Curl
- Adjust the preacher bench to your height and select an appropriate weight on the cable machine.
- Sit down on the preacher bench and grasp the cable rope attachment with a neutral grip (palms facing each other).
- Rest your upper arms against the bench pad for support.
- Curl the cable towards you by bending your elbows while keeping your upper arms stationary.
- Pause at the top of the movement and then slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the elbows to stray from the pad.
- Using momentum to lift the weight.
- Not fully extending the elbows at the bottom of the curl.
Modifications
- Use lighter weights for beginners to master the technique before progressing.
- Adjust the height of the preacher bench for comfort.
Tips
- Keep your elbows stable against the preacher bench throughout the movement.
- Control the weight on the way down to maintain tension in the muscles.
- Use a weight that allows you to maintain form without swinging your body.
Cable Rope Hammer Preacher Curl Alternatives
Tags
biceps
strength
upper arms
cable
curl
isolation
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