Cable Rope One Arm Hammer Preacher Curl Exercise Guide
Exercise Profile
- Target
- Brachialis
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Brachialis
- Secondary Muscles
- Biceps Brachii, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- One Arm Hammer Curl on Cable Machine
How to: Cable Rope One Arm Hammer Preacher Curl
- Attach a rope to the low pulley of the cable machine.
- Stand facing away from the machine and grab the rope with one hand, keeping your palm facing towards you.
- Position your elbow on the preacher pad and adjust your grip so that it rests securely.
- Curl the rope towards your shoulder, squeezing the bicep at the top of the movement.
- Slowly lower the rope back to the starting position, ensuring control throughout the motion.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Allowing the elbow to drift during the curl, which can reduce effectiveness.
- Using too much weight, leading to compromised form.
Modifications
- Use a lighter weight for beginners or those with wrist issues.
- Perform the exercise seated for increased stability.
Tips
- Keep your elbow stationary during the curl to isolate the biceps effectively.
- Adjust the cable height to ensure optimal resistance on the way up and down.
Cable Rope One Arm Hammer Preacher Curl Alternatives
Tags
biceps
upper arms
strength
cable exercise
isolation
weightlifting