cable rope hammer preacher curl

Instructions

1. 1

   Step 1: Attach a rope attachment to a low pulley cable machine.

2. 2

   Step 2: Stand facing the machine with your feet shoulder-width apart.

3. 3

   Step 3: Grasp the rope with a neutral grip (palms facing each other).

4. 4

   Step 4: Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.

5. 5

   Step 5: Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.

6. 6

   Step 6: Hold the contracted position for a brief pause as you squeeze your biceps.

7. 7

   Step 7: Inhale and slowly lower the rope back to the starting position.

8. 8

   Step 8: Repeat for the desired number of repetitions.