cable rope hammer preacher curl

How to perform it

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

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