Cable Rope One Arm Hammer Preacher Curl
Skip the guesswork: Cable Rope One Arm Hammer Preacher Curl leans on unbroken cable tension for muscle you built on purpose.
How to do Cable Rope One Arm Hammer Preacher Curl
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an underhand grip, palms facing up.
- Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- Keep your back straight and your core engaged throughout the exercise.
- Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Cable Rope One Arm Hammer Preacher Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Rope One Arm Hammer Preacher Curl Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable Rope One Arm Hammer Preacher Curl
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Cable Rope One Arm Hammer Preacher Curl — Frequently Asked Questions
How do you do the Cable Rope One Arm Hammer Preacher Curl?
Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an underhand grip, palms facing up. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Rope One Arm Hammer Preacher Curl work?
The Cable Rope One Arm Hammer Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Rope One Arm Hammer Preacher Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Rope One Arm Hammer Preacher Curl good for beginners?
Not usually. The Cable Rope One Arm Hammer Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Rope One Arm Hammer Preacher Curl?
Try the Dumbbell Alternate Biceps Curl (with Arm Blaster), Lever Preacher Curl or the Barbell Biceps Curl (with Arm Blaster). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
