Cable rope hammer preacher curl

How to do it

1. 1Attach a rope attachment to a low pulley cable machine.
2. 2Stand facing the machine with your feet shoulder-width apart.
3. 3Grasp the rope with a neutral grip (palms facing each other).
4. 4Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
5. 5Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
7. 7Inhale and slowly lower the rope back to the starting position.
8. 8Repeat for the desired number of repetitions.