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Biceps · Intermediate

Cable Rope One Arm Hammer Preacher Curl

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a rope to a low pulley and position a preacher bench so the cable tracks cleanly with the working forearm.
  2. 02Take one rope end with a neutral thumb-up grip and support the back of the upper arm fully on the pad.
  3. 03Begin with the elbow nearly straight, the wrist neutral, and the shoulder relaxed.
  4. 04Curl the rope toward the shoulder without turning the palm upward or lifting the upper arm from the pad.
  5. 05Pause briefly, lower under control, complete the side, and switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Preacher CurlRelated variationCable Standing One Arm Hammer Curl with Rope AttachmentRelated variationCable Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHammer CurlComparable substituteIncline Dumbbell CurlComparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat Pulldown

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