Cable rope preacher hammer curl

• Cable rope preacher hammer curl is an effective single-joint exercise for building strength and size in the biceps.
• This exercise requires the use of a cable stack, a preacher bench, and a rope grip.
• The neutral or "hammer" grip used in this exercise maximizes activation of both the grip and the brachialis muscles, allowing for increased arm thickness.
• The angle of the bench also eliminates shoulder involvement, allowing the biceps to be isolated and targeted directly.
• This exercise is usually done for higher reps, typically 8-15 reps per set.
• Cable provides constant tension throughout the movement, including at peak contraction.
• Easy to quickly switch weights for dropsets.
• Trains the biceps, forearms, brachialis, and brachioradialis.
• Effective at building biceps thickness, helping boost the biceps "peak" from below.

1. Place a preacher bench about 2 feet in front of a pulley machine.
2. Attach a straight bar to the low pulley.
3. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
5. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
6. Now slowly lower the weight to the starting position.
7. Repeat for the recommended amount of repetitions.

Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.

1. Place a preacher bench about 2 feet in front of a pulley machine.
2. Attach a straight bar to the low pulley.
3. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
5. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
6. Now slowly lower the weight to the starting position.
7. Repeat for the recommended amount of repetitions.

Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.

Warm-up tips for the cable rope preacher hammer curl:

1. Do some light cardio exercises, such as jumping jacks or jogging in place, to increase blood flow and warm up your muscles.
2. Perform some dynamic stretches for your arms, such as arm circles

1. Make sure the preacher bench is stable and securely positioned in front of the pulley machine.
2. Ensure that the straight bar is properly attached to the low pulley.
3. When sitting on the preacher bench, make sure your elbow and upper arms are firmly on top of the bench pad for stability.
4. Have someone hand you the bar from the low pulley to avoid any strain or potential injury.
5. Before starting the exercise, fully extend your arms on top of the preacher bench pad to establish the correct starting position.
6. When pulling the weight up towards your shoulders, focus on squeezing your biceps hard at the top of the movement. Exhale during this motion and hold for a second at the top.
7. Lower the weight slowly and controlled to the starting position to avoid any sudden jerking movements.
8. Repeat the exercise for the recommended number of repetitions, maintaining proper form throughout.
9. If desired, you can try variations of this exercise using different attachments such as an e-z bar or a single hand bar.
10. Additionally, you can perform this exercise using barbells, dumbbells, E-Z bar, or exercise bands for variation and progression.
11. Always start with a weight that you can handle comfortably and gradually increase the resistance as you become stronger and more proficient in the exercise.
12. Listen to your