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Cable Rope Hammer Preacher Curl

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The Cable Rope Hammer Preacher Curl is an effective exercise that targets the biceps and forearms, helping to build strength and size in these areas. It's suitable for individuals at all fitness levels, from beginners to advanced athletes. This exercise is ideal for those looking to enhance their upper body strength and muscle definition, as it provides a unique angle of resistance that challenges the muscles differently than standard curls.


Step-by-step guide:

  1. Sit on the preacher bench and grasp the rope with both hands using a neutral grip (palms facing each other), your arms should be fully extended, and your elbows comfortably rested on the pad of the bench.
  2. Curl the rope upwards towards your shoulders while keeping your upper arms stationary, only your forearms should move.
  3. Hold the contracted position at the top for a second and squeeze your biceps.
  4. Slowly lower the rope back to the starting position, fully extending your arms and feeling a stretch in your biceps. Repeat this process for your desired number of repetitions.

Exercise Tips:

  • **Proper Grip**: Hold the rope with a neutral grip (palms facing each other) and ensure your hands are evenly spaced. This grip mimics the motion of a hammer curl, which targets the brachialis and brachioradialis muscles in the arms.
  • **Controlled Movement**: Avoid the common mistake of using momentum to lift the weight. Instead, perform the exercise with slow, controlled movements. Curl the rope towards your shoulders while keeping your upper arms stationary. The only part of your arm that should move is your forearms.
  • **Full Range of Motion**: To get the most out of this exercise, make sure to use the full range of motion. Fully extend your arms at the bottom


Can beginners do the Cable Rope Hammer Preacher Curl?

Yes, beginners can do the Cable Rope Hammer Preacher Curl exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It's also beneficial to have a personal trainer or experienced gym-goer demonstrate the exercise first to ensure it's being done correctly. As with any exercise, it's crucial to listen to your body and not push beyond your limits.

What are common variations of the Cable Rope Hammer Preacher Curl?

  • The Barbell Preacher Curl is another variation, where a barbell is used instead of a cable rope, offering a different grip and weight distribution.
  • The Incline Hammer Curl is a variation that involves sitting on an inclined bench, providing a different angle and targeting the biceps from a different perspective.
  • The Standing Cable Hammer Curl is another variation, where you perform the exercise in a standing position, using a cable machine to provide resistance.
  • The Seated Alternating Dumbbell Curl is a variation where you sit on a bench with a dumbbell in each hand, and alternate curling each one, providing a different focus on each bicep independently.

What are good complementing exercises for the Cable Rope Hammer Preacher Curl?

  • Dumbbell Hammer Curl: This exercise also focuses on the biceps and the brachialis, similar to the Cable Rope Hammer Preacher Curl. The use of dumbbells allows for unilateral training, which can help to address any muscular imbalances.
  • Concentration Curl: This bicep-focused exercise complements the Cable Rope Hammer Preacher Curl by isolating the bicep muscle even more. The seated position and the angle of the arm help to prevent the back and shoulders from assisting in the movement, therefore pushing the biceps to work harder.

Related keywords for Cable Rope Hammer Preacher Curl:

  • Cable Rope Hammer Curl Workout
  • Biceps Training with Cable
  • Upper Arm Exercise with Cable
  • Preacher Curl Exercise
  • Hammer Curl Technique
  • Cable Rope Bicep Workout
  • Strength Training for Upper Arms
  • Cable Machine Arm Exercises
  • Bicep Curl Variations
  • Cable Rope Hammer Preacher Curl Tutorial
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