cable rope one arm hammer preacher curl

Instructions

1. 1

   Step 1: Attach a rope handle 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 handle with an underhand grip, palms facing up.

4. 4

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

5. 5

   Step 5: Keep your back straight and your core engaged throughout the exercise.

6. 6

   Step 6: Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.

7. 7

   Step 7: Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.

8. 8

   Step 8: Repeat for the desired number of repetitions, then switch arms.