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 image
Cable rope preacher hammer curl image


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