How to do the Cable Rope One Arm Hammer Preacher Curl
Cable Rope One Arm 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 One Arm Hammer Preacher Curl demonstration · © GymiaFit
Cable Rope One Arm Hammer Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Rope One Arm Hammer Preacher Curl step by step
- 1Attach a rope handle to a low pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope handle with an underhand grip, palms facing up.
- 4Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- 5Keep your back straight and your core engaged throughout the exercise.
- 6Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- 7Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- 8Repeat for the desired number of repetitions, then switch arms.
Cable Rope One Arm Hammer Preacher Curl — questions
What muscles does the Cable Rope One Arm Hammer Preacher Curl work?
The Cable Rope One Arm Hammer Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Rope One Arm 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 One Arm 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 One Arm 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 One Arm 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.