Performing the: A Step-by-Step Tutorial Cable Rope Hammer Preacher Curl
Sit on the preacher bench and grasp the rope with both hands using a neutral grip (palms facing each other), your arms should be fully extended, and your elbows comfortably rested on the pad of the bench.
Curl the rope upwards towards your shoulders while keeping your upper arms stationary, only your forearms should move.
Hold the contracted position at the top for a second and squeeze your biceps.
Slowly lower the rope back to the starting position, fully extending your arms and feeling a stretch in your biceps. Repeat this process for your desired number of repetitions.