Cable rope preacher hammer curl

The cable rope preacher hammer curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack, a preacher bench, and a rope grip. The neutral or "hammer" grip amplifies activation of both the grip and the brachialis muscles, building arm thickness. The angle of the bench also effectively removes the shoulders from the movement, largely isolating the biceps. It is generally performed for higher reps, at least 8-15 per set.


  1. Cable provides constant tension throughout the movement, including at peak contraction
  2. Easy to quickly switch weights for dropsets
  3. Trains the biceps, forearms, brachialis, and brachioradialis
  4. Effective at building biceps thickness, helping boost the biceps "peak" from below

Cable rope preacher hammer curl Images


Cable rope preacher hammer curl Instructions

Cable rope preacher hammer curl muscle diagram
  1. Place a preacher bench about 2 feet in front of a pulley machine.
  2. Attach a straight bar to the low pulley.
  3. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
  4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
  5. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
  6. Now slowly lower the weight to the starting position.
  7. Repeat for the recommended amount of repetitions.

Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.