Preacher Curl (Cable)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the curl and lower for the desired number of repetitions, ensuring proper form throughout.
7. 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.