How to do it
Set up so the cable pulls straight along the line of your forearms.
- 1
Attach a rope to a low pulley cable machine and position yourself on a preacher bench.
- 2
Grab the rope with a neutral grip (palms facing each other) and place the back of your upper arms against the pad.
- 3
Curl the rope towards your shoulders while keeping your upper arms stationary.
- 4
Slowly lower the rope back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your wrists neutral to mimic the hammer curl motion and target the brachialis along with the biceps.
Common mistakes
- ✕Lifting the elbows off the preacher pad
- ✕Allowing the rope ends to splay apart
- ✕Dropping the weight stack at the bottom