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Exercise 1639 · REF PcPe0P5

Cable Rope Hammer Preacher Curl exercise animation

Cable Rope Hammer Preacher Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

A rope attachment on a hammer preacher curl keeps the wrists neutral throughout, shifting some of the work onto the brachialis and forearms compared to a standard preacher curl grip. The preacher bench eliminates swing, so this ends up a strict, joint-friendly way to build arm thickness without much technical risk. It's a good pairing with a standard curl to hit the biceps and brachialis in the same session.

How to Do the Cable Rope Hammer Preacher Curl

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

Muscles Worked

The Cable Rope Hammer Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Rope Hammer Preacher Curl work?
The Cable Rope Hammer Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Rope Hammer Preacher Curl?
The Cable Rope Hammer Preacher Curl is done with a cable.
What's a good alternative to the Cable Rope Hammer Preacher Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.