Cable Preacher Curl

An isolation exercise for the biceps that uses a preacher bench to eliminate momentum. The cable ensures resistance even at the top of the curl.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Hi-Lo Cable Machine
Hi-Lo Cable Machine
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Position a preacher bench in front of a low pulley. Sit and place your upper arms on the pad. Hold the bar with a supinated grip.

Instructions

1. Curl the bar toward your shoulders.
2. Squeeze the biceps hard at the peak.
3. Slowly lower the bar to full extension.
4. Keep your back straight and chest against the pad.
5. Maintain neutral wrists.

Common Mistakes

1. Lifting elbows off the pad.
2. Using the shoulders.
3. Not reaching full extension at the bottom.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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