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Cable Rope One Arm Hammer Preacher Curl

A single-arm neutral-grip rope curl over a preacher pad that isolates the brachialis of one arm at a time under strict, constant cable tension.

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

Demonstration coming soon

Primary

Brachialis

Secondary

BrachioradialisBiceps brachiiForearms

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Face a preacher bench toward the low pulley and attach a rope.
  2. 02Grip one end of the rope with a thumb-up neutral grip.
  3. 03Set the working upper arm flat on the pad with the armpit over the top edge.
  4. 04Brace the free hand on the pad or bench frame.

Execution

  1. 01Curl the rope end up along the pad, keeping the palm facing inward.
  2. 02Press the upper arm into the pad the whole way.
  3. 03Squeeze just short of vertical, then reverse.
  4. 04Lower slowly to a deep stretch without losing cable tension.

Checkpoints

  • -Neutral grip is held from stretch to squeeze.
  • -Shoulder stays down and square, not hiking toward the ear.
  • -Torso does not lean back to help the concentric.
  • -Both arms are trained with matched reps and load.

Common mistakes

  • -Twisting the torso toward the working arm.
  • -Letting the elbow lift off the pad at the top.
  • -Turning the palm up as fatigue builds.
  • -Bouncing out of the bottom stretch.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per arm, starting with the weaker side.
  • -A precise accessory for correcting visible arm-size asymmetries.
  • -Add a pause in the stretched bottom position to increase difficulty without load.

Related exercises

Cable Rope Hammer Preacher Curl

Cable / Arms

Cable One Arm Preacher Curl

Cable / Arms

Dumbbell One Arm Hammer Preacher Curl

Dumbbell / Arms

Cable Hammer Curl (With Rope)

Cable / Arms

Almost there

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