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See membership plansCable Rope One Arm Hammer Preacher Curl
Also works
How to perform it
- 1
Attach a rope handle to a low pulley cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the rope handle with an underhand grip, palms facing up.
- 4
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- 5
Keep your back straight and your core engaged throughout the exercise.
- 6
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- 7
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- 8
Repeat for the desired number of repetitions, then switch arms.
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