Preacher Curl (Cable)

Use a cable pulley in front of a preacher bench. The cable keeps tension on the bicep even at the top of the rep.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

forearm flexors

What you need and how to position yourself before starting.

cablebench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the preacher curl bench to a comfortable height, ensuring that your upper arms rest securely on the pad.
- Attach a cable to the low pulley and select an appropriate weight.
Step 2Position Your Arms
- Sit on the preacher curl bench and grasp the cable handle with an underhand grip.
- Position your upper arms against the pad, ensuring that your elbows are slightly bent and not locked.
Step 3Engage Your Core
- Sit up straight with your feet flat on the ground and your back pressed against the bench.
- Engage your core muscles to maintain stability throughout the exercise.
Step 4Curl the Handle
- Exhale and curl the cable handle towards your shoulders by bending your elbows.
- Keep your upper arms stationary against the pad and focus on contracting your biceps.
Step 5Lower the Handle
- Inhale and slowly lower the cable handle back to the starting position, fully extending your arms.
- Maintain control of the movement to avoid using momentum.
Step 6Repeat
- Repeat the curl and lower for the desired number of repetitions, ensuring proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully place the cable handle back on the attachment.
- Stand up from the bench and ensure you are balanced before walking away.