Cable Rope Hammer Preacher Curl

Members-only demonstration

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Body partupper armsTargetbicepsEquipmentcable

forearms

1
Attach a rope attachment to a low pulley cable machine.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the rope with a neutral grip (palms facing each other).
4
Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5
Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6
Hold the contracted position for a brief pause as you squeeze your biceps.
7
Inhale and slowly lower the rope back to the starting position.
8
Repeat for the desired number of repetitions.

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