Cable Preacher Curl

About This Exercise

The Cable Preacher Curl isolates the biceps by using a preacher bench to lock the upper arm in place and a cable machine to provide constant tension throughout the range of motion. This variation is excellent for building biceps peak and strength.

1Setup

1. Position a preacher bench approximately 2-3 feet in front of a cable machine's low pulley. 2. Attach a straight bar to the low pulley. 3. Sit at the bench and position your armpits snugly against the top of the pad. 4. Have a partner hand you the bar, or carefully grasp it yourself, and rest your elbows and upper arms firmly on the pad.

2Execution

With your upper arms and elbows fixed on the pad and arms fully extended (but not hyperextended), initiate the curl by contracting your biceps. Pull the bar upward in a controlled arc toward your shoulders, squeezing your biceps hard at the top. Hold the peak contraction for one second. Slowly lower the bar back to the starting position with control, fully extending your arms without locking the elbows. Repeat for the desired repetitions.

Pro Tips

• Keep your upper arms and elbows glued to the pad throughout the entire set.
• Focus on squeezing the biceps, not just moving the weight, especially at the top of the movement.
• Avoid using momentum or rocking your body to lift the weight.
• Control the descent; don't let the weight stack drop suddenly.