Cable Rope One-Arm Hammer Preacher Curl

The rope hammer curl on the preacher bench with one hand on a single rope end; one side works alone, thumb up.

How to do it

Setup

Preacher bench before a low pulley, one arm on the pad, a single rope end held thumb up, free hand on the pad.

Steps

Curl the rope end up toward the shoulder, thumb on top.
Pause with the forearm upright.
Lower slowly; switch arms after the set.

Common mistakes

Hand sliding up the rope: grip it just under the knot. Shoulder shrugging to lift: it stays low and still. Leaning back off the pad: stay forward over it.

Breathing

Exhale on the curl, inhale lowering.