Cable Preacher Curl tutorial
The cable preacher curl combines a preacher bench with a cable to keep the biceps under constant tension through the whole range. The upper arms are locked on the pad, isolating the biceps without help from the shoulders or back.
How to perform
- Place a preacher bench in front of a cable station and set the pulley at the lowest position.
- Attach a straight or EZ bar and grip it with palms facing up.
- Rest the backs of your upper arms on the pad with your armpits against its top edge.
- Bend your elbows to curl the bar toward your shoulders.
- Squeeze your biceps at the top and pause briefly.
- Lower the bar slowly until your elbows are nearly straight.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Position the bench so the cable still has tension at the bottom.
- Use an EZ bar for more wrist comfort.
- Slow down on the way down to get the most tension.
Common mistakes
- Lifting the elbows off the pad and using the shoulders.
- Using a half range because the weight is too heavy.
- Leaning the torso back to lift the bar.
Safety: People with elbow or wrist pain should choose light weight and an EZ bar, and stop if pain appears at the front of the elbow.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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