Cable Rope Hammer Preacher Curl
A rope from a low pulley curled on the preacher bench with the thumbs up; the rope's neutral grip leans on the forearm's brachioradialis.
How to do it
Setup
Preacher bench before a low pulley, arms on the pad, a rope end in each hand, thumbs up.
Steps
- Curl the rope ends up toward the face, thumbs leading.
- Keep the hands side by side; no spread at the top.
- Lower until the arms are nearly straight.
Common mistakes
Palms rolling up at the top: the thumbs stay on top. Rope ends pulling apart: hold them together through the whole rep. Rushing down the pad: slow, the cable still pulls.
Breathing
Exhale on the curl, inhale lowering.
