How to do the Cable Rope Hammer Preacher Curl
Cable Rope Hammer Preacher Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Rope Hammer Preacher Curl demonstration · © GymiaFit
Cable Rope Hammer Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Rope Hammer Preacher Curl step by step
- 1Attach a rope attachment to a low pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope with a neutral grip (palms facing each other).
- 4Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
- 5Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
- 6Hold the contracted position for a brief pause as you squeeze your biceps.
- 7Inhale and slowly lower the rope back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Rope Hammer Preacher Curl — questions
What muscles does the Cable Rope Hammer Preacher Curl work?
The Cable Rope Hammer Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Rope Hammer Preacher Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rope Hammer Preacher Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rope Hammer Preacher Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rope Hammer Preacher Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.