Description

The cable rope one arm hammer preacher curl is a unilateral arm exercise that targets the biceps and forearms.

Starting Position

Sit on the preacher curl bench with one arm holding the cable rope attachment, elbow resting on the preacher bench pad.

Technical Execution

Slowly curl the cable rope attachment towards your shoulder while keeping your elbow stationary. Lower the weight back down in a controlled manner.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom of the movement and curling the weight up towards the shoulder.

Variations

You can try using different grip attachments or adjusting the bench angle to target the biceps from various angles.

Common Mistakes

Common mistakes include using momentum to swing the weight and not maintaining proper form throughout the movement.

Practical Advice

Focus on contracting the biceps throughout the exercise and control the movement to maximize muscle engagement.

Additional Notes

This exercise helps isolate and strengthen the biceps and forearms, aiding in overall arm development.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms