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Cable Rope Hammer Preacher Curl

A neutral-grip rope curl over a preacher bench that isolates the brachialis and brachioradialis with constant cable tension and zero body english.

ArmsCableElbow flexion
GoLightWeight mediacable-rope-hammer-preacher-curl

Demonstration coming soon

Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearms

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Set a preacher bench facing a low pulley and attach a rope.
  2. 02Sit with the chest against the pad and armpits over its top edge.
  3. 03Grip the rope ends with palms facing each other.
  4. 04Begin with the arms nearly straight and the cable under tension.

Execution

  1. 01Curl the rope up along the pad while keeping the thumbs pointing up.
  2. 02Keep both upper arms pressed into the pad.
  3. 03Squeeze hard just short of the vertical forearm position.
  4. 04Lower slowly to a near-full stretch without slamming into lockout.

Checkpoints

  • -Neutral hammer grip is held from start to finish.
  • -Elbows stay planted on the pad.
  • -Both rope ends travel evenly.
  • -The eccentric takes at least 2 seconds.

Common mistakes

  • -Rotating the palms up at the top of the rep.
  • -Lifting the elbows off the pad to finish reps.
  • -Letting one hand lead and twisting the rope.
  • -Dropping the weight through the stretch position.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps after your main curl work.
  • -Prioritize the stretch and a controlled lowering; the pad makes momentum impossible anyway.
  • -Rotate it with supinated preacher curls across training blocks for complete elbow flexor coverage.

Related exercises

Cable Rope One Arm Hammer Preacher Curl

Cable / Arms

Cable Preacher Curl

Cable / Arms

Cable Hammer Curl (With Rope)

Cable / Arms

Dumbbell Peacher Hammer Curl

Dumbbell / Arms

Almost there

Coming soon to iOS & Android

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