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Cable Preacher Curl
PullIsolationPulleyBeginner
Muscles worked
Front
BicepsForearms
Instructions
- 1Place a preacher bench about 2 feet in front of a pulley machine.
- 2Attach a straight bar to the low pulley.
- 3Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
- 4Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
- 5Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
- 6Now slowly lower the weight to the starting position.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Preacher Curl
The cable preacher curl combines the stability of the classic preacher bench, which isolates the biceps by preventing any shoulder cheating, with the constant tension provided by the cable throughout the range. Seated with the arm resting on the angled pad, you pull the weight toward the shoulder, an excellent exercise for maximizing biceps isolation.
check_circleBenefits
- check_circleCombines preacher-bench stability with constant cable tension
- check_circleMaximum biceps isolation with no cheating possible
- check_circleGreat stretch at the bottom thanks to the angled pad
lightbulbExecution tips
- lightbulbKeep the arm firmly flat on the pad throughout
- lightbulbDon't fully lock the elbow at the bottom
- lightbulbSqueeze the biceps hard for a second at the top
warningCommon mistakes
- warningArm lifting off the pad during the movement
- warningHard elbow lock-out at the bottom
- warningToo much load that breaks the range of motion
helpFrequently asked questions
What's the difference from the dumbbell preacher curl?expand_more
The cable's constant tension keeps effort going even at the bottom, unlike a dumbbell which lightens.
Does this exercise need a special preacher bench?expand_more
Yes, a classic preacher bench placed in front of the low pulley works perfectly.
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