Exercise guide · Intermediate · Compound

Cable Rope Hammer Preacher Curl: How to Do It & Muscles Worked

The cable rope hammer preacher curl is an isolation exercise targeting the biceps and forearms, performed using a rope attachment on a low pulley cable machine while seated at a preacher bench.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable rope hammer preacher curl
Front view: muscles worked by the cable rope hammer preacher curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the cable rope hammer preacher curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the cable rope hammer preacher curl

  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.

Sets, reps and programming

Suggested sets, reps and rest for the cable rope hammer preacher curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Rope Hammer Preacher Curl alternatives

More exercises that train the biceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.