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Cable Rope Hammer Preacher Curl

Cable Rope Hammer Preacher Curl

The Cable Rope Hammer Preacher Curl is a compound exercise that primarily targets the muscles of the biceps brachii, brachialis, and brachioradialis. It is an incredibly effective isolation exercise that helps to sculpt and strengthen the upper arms. To perform the Cable Rope Hammer Preacher Curl, you will need a preacher curl bench and a cable machine with an attached rope handle. By sitting on the preacher curl bench and resting your upper arms on the pad, you stabilize your body and isolate the biceps, ensuring maximum engagement of the target muscles. This exercise allows for a greater range of motion than traditional standing bicep curls, providing a better stretch and contraction. The hammer grip, with your palms facing each other, places more emphasis on the brachialis muscle, which is responsible for giving your arms thickness and width. Engaging your core and maintaining proper form throughout the movement is crucial for optimal results. By gradually increasing the weight and resistance, you can progressively overload your muscles, promoting strength and growth over time. Remember to exhale on the way up and inhale on the way down, and avoid using excessive momentum to ensure the muscles are effectively targeted. Incorporating the Cable Rope Hammer Preacher Curl into your arm workout routine can help you develop well-defined biceps and stronger arms. Remember to warm up adequately before training, and consult with a fitness professional for personalized guidance on incorporating this exercise into your routine. Get ready to feel the burn and achieve those sleeve-busting arms!


  • Start by setting up a cable machine with a rope attachment at the bottom and a preacher curl bench.
  • Sit down on the preacher curl bench and position your upper arms and chest against the top pad.
  • Grasp the rope handles at shoulder-width distance with a neutral grip.
  • Hold the rope handles with your palms facing each other and your wrists in a neutral position.
  • While keeping your upper arms stationary against the bench, exhale and curl the handles towards your shoulders.
  • Focus on contracting your biceps and keeping a controlled movement throughout.
  • Hold the contraction for a brief second and squeeze your biceps at the top of the movement.
  • Inhale and slowly lower the handles back to the starting position, maintaining control and tension in your biceps.
  • Repeat the movement for the recommended number of repetitions.
  • Make sure to maintain proper form, keep your back straight, and avoid using momentum to complete the exercise.

Tips & Tricks

  • Avoid using excessive weight to prevent injury and maintain proper form throughout the exercise.
  • Engage your core muscles throughout the movement to stabilize your body and enhance the effectiveness of the exercise.
  • Control the movement as you lower the cable rope to fully stretch your biceps, promoting muscle growth and flexibility.
  • Keep your elbows close to your body and avoid excessive swinging or momentum to target your biceps more effectively.
  • Focus on maintaining a steady and controlled pace throughout the exercise, rather than using fast, jerking motions.
  • Ensure proper wrist positioning by keeping them straight and avoiding excessive bending or flexing.
  • Gradually increase the resistance used for this exercise to keep challenging your muscles and promoting strength gains.
  • Incorporate variations of the cable rope hammer preacher curl, such as using different grip widths or performing single-arm curls, to target your biceps from different angles.
  • Combine the cable rope hammer preacher curl with other bicep exercises to create a well-rounded workout routine.
  • Remember to breathe properly during the exercise, exhaling as you curl the cable rope and inhaling as you lower it.

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