Arms · Cable
Cable Rope Hammer Preacher Curl
How to do the cable rope hammer preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Set a preacher bench in front of a low cable pulley fitted with a rope and rest the backs of your arms on the pad, gripping the rope with a neutral grip. Curl the rope toward your shoulders, keeping palms facing each other, then lower under control to a stretch.
- 1Feel your biceps and brachialis work with the neutral rope grip
- 2Keep your upper arms flat on the pad and squeeze at the top
- 3Control the rope down without losing cable tension
Common mistakes
- Don't lift your elbows off the pad or swing the body
- Avoid letting your wrists collapse; keep them neutral
- Don't shorten the range; extend near full at the bottom
Muscles worked
The cable rope hammer preacher curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the cable rope hammer preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.