Cable Rope Hammer Preacher Curl

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.