Fitwill stands in solidarity with Ukraine

Cable Rope One Arm Hammer Preacher Curl

Cable Rope One Arm Hammer Preacher Curl

The Cable Rope One Arm Hammer Preacher Curl is a fantastic exercise that primarily targets the biceps brachii, brachialis, and brachioradialis muscles in your upper arms. This exercise provides a unique challenge as it isolates and works one arm at a time, allowing for better focus and muscle engagement. By using a cable machine with a rope attachment and a preacher bench, this exercise emphasizes the development of strong and defined biceps. Executing this exercise correctly is key to maximizing its benefits. The preacher bench helps stabilize your upper arm, preventing any swinging or cheating movements that often occur during traditional bicep curls. The cable machine provides steady resistance throughout the entire range of motion, ensuring constant muscle tension and efficient muscle recruitment. Including the Cable Rope One Arm Hammer Preacher Curl in your workout routine can lead to increased arm strength and muscular development, helping you achieve those well-rounded, defined biceps you desire. Remember to start with an appropriate weight and perform each repetition with controlled, deliberate movements. By incorporating both sides equally, you can maintain balanced arm strength and symmetry. As with any exercise, proper form and technique are crucial to avoid injury and obtain optimal results. If you're unsure about correct execution, consider consulting a fitness professional who can guide you through the proper set-up, positioning, and movement patterns for the Cable Rope One Arm Hammer Preacher Curl.


  • Select an appropriate weight and attach a rope handle to a low cable pulley.
  • Adjust the preacher curl bench or seat so that your upper arm is positioned correctly against the pad and your elbow is at the edge of the bench.
  • Grasp the rope handle with an underhand grip (palm facing up) using one hand.
  • Position yourself correctly on the preacher curl bench, with your chest pressed firmly against the pad and your arm fully extended.
  • Keeping your upper arm against the pad and your back straight, exhale and flex your elbow, pulling the handle towards your shoulder.
  • Pause for a brief moment at the peak of the contraction, feeling the tension in your biceps.
  • Slowly lower the handle back to the starting position, fully extending your arm.
  • Repeat the exercise for the desired number of repetitions.
  • Switch the handle to the other hand and perform the exercise on the opposite arm.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance to challenge your muscles.
  • Focus on maintaining proper form throughout the entire exercise to effectively target your biceps.
  • Engage your core muscles by keeping your back straight and your abdominal muscles tightened.
  • Control the movement and avoid using momentum to ensure maximum muscle activation.
  • Perform the exercise in a slow and controlled manner to fully engage the biceps muscles.
  • Remember to breathe evenly throughout the movement to maintain oxygen flow to your muscles.
  • Experiment with different grip variations (pronated, supinated, neutral) to target different areas of the biceps.
  • Consider using an adjustable preacher curl bench to customize the height and angle for optimal comfort and effectiveness.
  • Vary your rep ranges and resistance to continually challenge your muscles and promote growth.
  • Don't forget to warm up before starting the exercise to prevent injuries and increase blood flow to the muscles.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot