Cable Rope Hammer Preacher Curl
Complete guide to Cable Rope Hammer Preacher Curl. Learn proper form, technique, and execution. Targets Biceps. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Rope Hammer Preacher Curl
Attach a rope handle to the low pulley of a cable machine and set up a preacher bench in front of it.
Sit at the bench and drape your upper arms over the pad, grabbing both ends of the rope with a neutral grip.
Engage your abs and take a breath.
Curl the rope upward toward your shoulders, squeezing your biceps at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |