Exercise guide · Intermediate · Compound

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

The cable rope one arm hammer preacher curl is an isolation exercise targeting the biceps, performed using a cable machine with a rope attachment and a preacher bench. It emphasizes the brachialis and forearm muscles due to the hammer grip and preacher support.

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

How to do the cable rope one arm hammer preacher curl

  1. Step 1: Attach a rope handle 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 handle with an underhand grip, palms facing up.
  4. Step 4: Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
  5. Step 5: Keep your back straight and your core engaged throughout the exercise.
  6. Step 6: Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
  7. Step 7: Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the cable rope one arm 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 One Arm 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.