cable rope one arm hammer preacher curl

Equipment

cable

Target muscle

biceps

How to perform

1. 1

   Attach a rope handle to a low pulley cable machine.

2. 2

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

3. 3

   Grasp the rope handle with an underhand grip, palms facing up.

4. 4

   Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.

5. 5

   Keep your back straight and your core engaged throughout the exercise.

6. 6

   Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.

7. 7

   Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.

8. 8

   Repeat for the desired number of repetitions, then switch arms.