Description

The cable rope hammer preacher curl is an isolation exercise that targets the biceps muscles.

Starting Position

Sit down on the preacher curl bench and position your upper arms on the preacher pad, ensuring your chest is pressed against it. Grab the rope handles with an underhand grip.

Technical Execution

Exhale as you curl the rope handles towards your shoulders, keeping your upper arms stationary. Inhale as you slowly lower the handles back to the starting position.

Range of Motion

For optimal results, focus on a full range of motion, ensuring your biceps are fully contracted at the top of the movement and fully stretched at the bottom.

Variations

You can perform this exercise using different grip variations, such as a neutral grip or a wide grip, to target the biceps from different angles.

Common Mistakes

Common mistakes include using momentum to swing the weight, not maintaining proper form, and using excessive weight.

Practical Advice

Focus on controlled movements, keep your elbows stationary and close to your body, and contract your biceps at the top of the movement.

Additional Notes

This exercise helps to develop and strengthen the biceps brachii.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms