The Cable Rope One Arm Hammer Preacher Curl is a variation of the traditional preacher curl exercise that targets the biceps muscles. This exercise involves using a cable machine with a rope attachment to perform a single arm hammer curl while in a seated preacher curl bench position.
How to perform
Step by step instructions:1. Sit on the preacher curl bench and adjust the seat height so that your armpits are placed firmly against the top of the pad and your arms are hanging straight down with your elbows resting on the pad.
2. Attach a rope handle to the low pulley of a cable machine and grasp it with an underhand grip using one hand.
3. Keep your back straight and your chest up as you curl the rope handle towards your shoulder, keeping your elbow fixed in place on the pad.
4. Squeeze your biceps at the top of the movement and then slowly lower the rope handle back to the starting position, maintaining control and tension in the biceps throughout the exercise.
5. Repeat for the desired number of repetitions on one arm before switching to the other arm.
6. Make sure to keep your core engaged and avoid using momentum to swing the weight up, as this can reduce the effectiveness of the exercise.
7. Perform 3-4 sets of 10-12 reps on each arm, with a moderate weight that allows you to maintain proper form and control throughout the movement.
8. Remember to breathe consistently throughout the exercise and focus on feeling the contraction in your biceps as you curl the weight up.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.