Cable Preacher Curl

Also called cable preacher, preacher cable curl and low cable preacher curl.

Works

Biceps, plus forearms

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Place a preacher bench about 2 feet in front of a pulley machine.

1. Attach a straight bar to the low pulley.
2. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
3. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
4. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
5. Now slowly lower the weight to the starting position.
6. Repeat for the recommended amount of repetitions.

Cues

• Upper arms flat on the pad.
• Curl up, squeeze 1 second.
• Lower to almost straight.
• No lifting the elbows.

Common mistakes

• Shoulders rolling forward.
• Locking out hard at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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