9 Best Cable Rope One Arm Hammer Preacher Curl Alternatives for Home or Gym
The Cable Rope One Arm Hammer Preacher Curl is done seated with a cable machine. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable Rope One Arm Hammer Preacher Curl
- Primary muscle
- Biceps
- Equipment
- Cable
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms
How to perform Cable Rope One Arm Hammer Preacher Curl
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an underhand grip, palms facing up.
- Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- Keep your back straight and your core engaged throughout the exercise.
- Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Ranked Cable Rope One Arm Hammer Preacher Curl Alternatives
9 substitutes, ranked by how closely each one matches the Cable Rope One Arm Hammer Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Biceps Leg Concentration Curl
85% match- Biceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the biceps with bodyweight alone.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Cable Rope One Arm Hammer Preacher Curl
- Primary muscle: biceps, the same as the Cable Rope One Arm Hammer Preacher Curl
- Equipment: bodyweight only, not a cable
- Body position: seated, the same as the Cable Rope One Arm Hammer Preacher Curl
2. Bodyweight Side Lying Biceps Curl
76% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Cable Rope One Arm Hammer Preacher Curl
- Primary muscle: biceps, the same as the Cable Rope One Arm Hammer Preacher Curl
- Equipment: bodyweight only, not a cable
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not a cable
- Body position: kneeling, not seated
- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not a cable
- Body position: standing, not seated
- Balance: harder to stay steady on than the Cable Rope One Arm Hammer Preacher Curl
5. One Arm Towel Row
34% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not a cable
- Body position: standing, not seated
- Balance: harder to stay steady on than the Cable Rope One Arm Hammer Preacher Curl
6. Bodyweight Standing One Arm Row
33% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not a cable
- Body position: standing, not seated
- Balance: harder to stay steady on than the Cable Rope One Arm Hammer Preacher Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not a cable
- Body position: standing, not seated
- Balance: harder to stay steady on than the Cable Rope One Arm Hammer Preacher Curl
8. Hyperextension
30% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not biceps
- Equipment: bodyweight only, not a cable
- Body position: lying face down, not seated
9. Hyperextension (On Bench)
30% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not biceps
- Equipment: bodyweight only, not a cable
- Body position: lying face down, not seated
Why You Might Need a Cable Rope One Arm Hammer Preacher Curl Alternative
You might substitute this movement because cables or preacher benches aren’t available, you have wrist or elbow irritation, or you want different mechanical stress. The hammer grip shifts emphasis from the biceps long head toward the brachialis and brachioradialis; replacing the exercise lets you maintain that neutral-grip stimulus. Choose movements that keep the elbow fixed and limit shoulder involvement, for example, use a preacher pad or an incline support to stabilize the humerus. Cue a neutral wrist, a short pause at top contraction, and a slow eccentric to preserve targeted activation while reducing joint strain.
Cable Rope One Arm Hammer Preacher Curl FAQ
What muscles does Cable Rope One Arm Hammer Preacher Curl work?
The movement primarily targets the brachialis and brachioradialis due to the neutral hammer grip, with secondary activation of the biceps brachii. The preacher setup fixes the humerus, minimizing shoulder contribution and isolating elbow flexion; keep the elbow pinned to maximize this isolation.
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