Preacher Curl - Reverse (Cable)

Use an overhand grip (palms down). Curl the bar towards your shoulders, keeping your elbows glued to the pad. Resist the weight on the way down.

Quick facts

Primary and secondary muscle groups targeted by this movement.

forearm extensors

outer bicep / brachialis

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 cable machine to the appropriate height for the preacher curl.
- Select the desired weight on the cable stack.
Step 2Position Yourself
- Sit on the preacher curl bench with your upper arms resting on the pad.
- Ensure that your feet are flat on the ground and your back is straight.
Step 3Grab the Cable Handle
- Using an underhand grip, grab the cable handle with both hands.
- Your hands should be shoulder-width apart, and your palms should be facing up.
Step 4Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Keep your elbows close to your body and resting on the pad.
Step 5Curl the Handle
- Pull the cable handle towards your shoulders by bending your elbows.
- Focus on squeezing your biceps at the top of the movement.
Step 6Lower the Handle
- Slowly extend your arms back to the starting position, fully extending your elbows.
- Maintain control of the weight throughout the movement.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure that your movements are smooth and controlled.
Step 8Finish the Exercise
- After completing your reps, carefully release the cable handle.
- Stand up from the bench and adjust the equipment as needed.