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
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Preacher Curl
Description
An exercise that targets the bicep muscles by curling the arms while seated at a preacher bench using a cable machine.
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How to do Cable Preacher Curl
- 01Setup
Position a preacher curl bench in front of a low cable pulley, then attach a straight bar or EZ-bar to the cable.
- 02Setup
Adjust the bench height so that when seated, your upper arms rest firmly on the pad, with your armpits close to the top edge.
- 03Setup
Grasp the bar with an underhand grip, hands shoulder-width apart, ensuring your elbows are slightly bent, not locked out, at the starting position.
- 04
Exhale as you curl the bar upwards towards your shoulders, contracting your biceps and brachialis fully while keeping your upper arms pressed against the pad throughout.
- 05
Inhale as you slowly extend your forearms to lower the bar back to the starting position, maintaining tension and resisting the pull of the cable.
- 06
Fully extend your arms without locking out your elbows, feeling a stretch in your biceps before beginning the next repetition.
Tips
- Maintain constant tension on the cable throughout the entire movement, avoiding any slack at the bottom or top of the curl.
- Focus on squeezing your biceps and brachialis at the peak of the contraction, holding for a brief moment to maximize muscle activation.
- Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to enhance muscle growth and minimize injury risk.
- Keep your wrists straight and rigid to prevent strain and ensure the force is directed efficiently through your forearms to your biceps.
Common mistakes
- Using momentum by lifting your upper arms off the pad reduces the isolation on the biceps; keep your triceps firmly planted on the pad throughout the set.
- Not fully extending the arms at the bottom limits the range of motion; ensure a full stretch in the biceps at the bottom of each repetition without locking the elbows.
- Gripping the bar too wide or too narrow can cause wrist discomfort; use a grip that allows your forearms to be parallel and your wrists to remain straight.
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Get Ellim — FreeQuestions
What muscles does Cable Preacher Curl work?
Cable Preacher Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Cable Preacher Curl good for beginners?
Cable Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Preacher Curl?
You need Cable to perform Cable Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Preacher Curl?
Maintain constant tension on the cable throughout the entire movement, avoiding any slack at the bottom or top of the curl. Focus on squeezing your biceps and brachialis at the peak of the contraction, holding for a brief moment to maximize muscle activation. Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to enhance muscle growth and minimize injury risk. Keep your wrists straight and rigid to prevent strain and ensure the force is directed efficiently through your forearms to your biceps.
What are common mistakes when doing Cable Preacher Curl?
Using momentum by lifting your upper arms off the pad reduces the isolation on the biceps; keep your triceps firmly planted on the pad throughout the set. Not fully extending the arms at the bottom limits the range of motion; ensure a full stretch in the biceps at the bottom of each repetition without locking the elbows. Gripping the bar too wide or too narrow can cause wrist discomfort; use a grip that allows your forearms to be parallel and your wrists to remain straight.
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Free · iPhone only · Available on the App Store