Cable Rope One Arm Hammer Preacher Curl

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.