cable rope one arm hammer preacher curl

How to perform it

Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an underhand grip, palms facing up. Position your upper arm against the preacher bench pad, keeping your elbow slightly bent. Keep your back straight and your core engaged throughout the exercise. Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary. Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position. Repeat for the desired number of repetitions, then switch arms.

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