How to do a Cable Preacher Curl

Authored by Fitbod

About Cable Preacher Curl

Sets Logged
220,191
Popularity Rank
575th
Difficulty
Beginner
Biceps Strength
92 mSCORE 11th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging to assist in moving the weight. Using a cable machine allows you to adjust the direction your resistance is coming from, and gives you more freedom than relying on gravity and free weights. This can help you maintain tension in your biceps, especially at the top of the movement.

  1. Place pulley to the lowest position with a bar attachment and a preacher bench facing the pulley 2-3’ away.
  2. Sit upright on the bench while pressing your chest against the pad.
  3. Extend your arms over the pad to grab ahold the bar.
  4. With your arms parallel and in front of your shoulders, flex your elbows to raise the bar keeping your upper arms in contact with the pad.
  5. Once your forearms have come into contact with your biceps, lower the bar back to the starting position.

Common Mistakes

  • Limit Range of Motion at the Bottom

    There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight