Cable Hammer Preacher Rope Curl

1. Set up a preacher bench in front of a cable machine and attach a rope to the low pulley.

2. Sit down on the preacher bench and grasp the rope handles with a neutral grip (palms facing each other).

3. Plant your feet firmly on the ground and adjust your seat so that your upper arms rest comfortably on the pad of the preacher bench.

4. Start with your arms extended and a slight bend in the elbows to prevent joint strain.

5. Exhale as you curl the rope toward your shoulders, keeping your upper arms stationary against the preacher bench.

6. Hold the contraction for a moment once you've curled the rope as far as you can.

7. Inhale as you slowly lower the rope back to the starting position, controlling the weight throughout the movement.

8. Repeat for the desired number of repetitions.

Tips: Keep your movements controlled to avoid swinging the weight, which can reduce the effectiveness of the exercise and increase the risk of injury. Focus on squeezing the biceps at the top of the curl to maximize muscle engagement. Select a weight that allows you to perform the exercise with good form and full range of motion for the set number of reps.

It's important to perform this exercise using a weight that's appropriate for your fitness level and to move in a slow and controlled manner to avoid momentum taking over. If you're new to this exercise, it may be helpful to start with lighter weights to focus on form before progressing to heavier weights.

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