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Cable Rope One-Arm Preacher Curl (Hammer)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Recommended Equipment
Machine - Strength
How to do it
Steps :
1.) Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine.
2.) Grab hold of the rope with one arm in a neutral hammer grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you.
3.) Keep your arm extended out in front of you then slowly curl the bar up towards your chest, isolating your bicep and squeeze.
4.) Hold for a count then return back to the starting position.
5.) Repeat for as many reps and sets as desired.
