cable rope hammer preacher curl

Equipment

cable

Target muscle

biceps

How to perform

1. 1

   Attach a rope attachment to a low pulley cable machine.

2. 2

   Stand facing the machine with your feet shoulder-width apart.

3. 3

   Grasp the rope with a neutral grip (palms facing each other).

4. 4

   Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.

5. 5

   Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.

6. 6

   Hold the contracted position for a brief pause as you squeeze your biceps.

7. 7

   Inhale and slowly lower the rope back to the starting position.

8. 8

   Repeat for the desired number of repetitions.