cable rope hammer preacher curl

How to do this exercise

1. Step:1 Attach a rope attachment to a low pulley cable machine.
2. Step:2 Stand facing the machine with your feet shoulder-width apart.
3. Step:3 Grasp the rope with a neutral grip (palms facing each other).
4. Step:4 Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5. Step:5 Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6. Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
7. Step:7 Inhale and slowly lower the rope back to the starting position.
8. Step:8 Repeat for the desired number of repetitions.