Cable Kneeling Preacher Curl
Target your biceps with the Cable Kneeling Preacher Curl. This isolation exercise provides constant tension for peak muscle contraction and growth.
Description
An exercise that targets the biceps by performing a curl while kneeling in front of a cable machine.
How to Do Cable Kneeling Preacher Curl
- 1Setup
Position a flat bench or kneeling pad in front of a low cable pulley, then attach a straight bar or EZ bar handle to the cable.
- 2Setup
Kneel on the pad with your chest pressed against the bench, extending your arms forward so your triceps rest firmly on the bench.
- 3Setup
Grasp the handle with an underhand grip, hands about shoulder-width apart, ensuring your elbows are slightly bent and aligned with the pivot point of the bench.
- 4
Exhale and slowly curl the bar upwards towards your shoulders, contracting your biceps fully at the top of the movement.
- 5
Inhale and slowly lower the bar back to the starting position, controlling the eccentric phase until your arms are fully extended but not locked out.
Tips
- Maintain constant tension by not fully extending your elbows at the bottom of the movement; stop just short of full lockout.
- Focus on squeezing your biceps at the peak contraction for a stronger mind-muscle connection and enhanced muscle activation.
- Keep your triceps pressed firmly against the bench throughout the entire movement to ensure maximum bicep isolation and prevent cheating.
- Control both the upward (concentric) and downward (eccentric) phases of the curl to maximize time under tension and muscle engagement.
Common Mistakes
- ×Using momentum to lift the weight instead of bicep strength, which can be fixed by lowering the weight and focusing on a slower, controlled movement.
- ×Lifting the elbows off the pad during the curl, which reduces bicep isolation; ensure your triceps remain firmly pressed against the bench throughout the set.
- ×Rushing the eccentric (lowering) phase, which negates muscle growth; control the lowering phase for at least 2-3 seconds to maximize time under tension.
Variations
Cable Curl
Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.
Cable Squatting Curl
Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.
Cable Preacher Curl
Target your brachialis and biceps with the Cable Preacher Curl. This isolation exercise provides constant tension for superior arm development and muscle
Cable Overhead Curl
Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.
Related Exercises
Cable Seated Floor One Arm Concentration Curl
Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.
Cable one arm inner biceps curl
Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.
Cable One Arm Curl
Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.
Cable Biceps Curl (SZ-bar)
Curl an SZ-bar attached to a low pulley cable machine to effectively target your biceps. Maintain constant tension for optimal muscle growth and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Kneeling Preacher Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free