Videos
Instructions
- Attach a straight or EZ bar handle to the low pulley on a cable machine.
- Position a preacher bench in front of the cable machine and kneel behind it with your arms resting over the pad.
- Grasp the handle with an underhand grip, shoulder-width apart.
- Start with your arms fully extended and the cable taut.
- Curl the bar up by flexing your elbows while keeping your upper arms stationary against the pad.
- Squeeze at the top, then slowly lower the weight back to the starting position under control.
Technical Tips
- Keep your elbows fixed against the pad throughout the movement.
- Avoid using momentum; focus on strict, controlled reps.
- Do not lock out the elbows at the bottom to maintain tension on the biceps.
Breathing Tips
- Exhale as you curl the weight upward.
- Inhale as you lower the weight back down.
Medical restrictions
- Elbow tendinitis
- Forearm or wrist injuries
- Shoulder impingement
What muscles do cable kneeling preacher curls target?
Cable kneeling preacher curls primarily target the biceps, especially the long and short heads, while also engaging the brachialis and forearms for support.
Is the cable kneeling preacher curl better than the barbell version?
The cable version offers constant tension throughout the movement, which can lead to better muscle activation and reduced joint strain compared to barbell curls.
Can beginners do cable kneeling preacher curls?
While not ideal for absolute beginners, individuals with basic biceps training experience can safely perform this exercise using light weights and proper form.
Why use a kneeling position for preacher curls?
Kneeling minimizes body momentum and encourages better core stability, helping maintain strict form and maximizing biceps isolation.
How many reps should I do for muscle growth?
For hypertrophy, aim for 8–12 controlled reps per set using a challenging but manageable weight that allows full range of motion and strict form.
The cable kneeling preacher curl is a highly effective isolation exercise designed to build peak strength and size in the biceps. Performed using a low pulley cable and a preacher bench, this movement places the biceps under continuous tension throughout the full range of motion, which enhances hypertrophy and muscle control. The kneeling position offers added core engagement and minimizes lower body compensation, ensuring strict form. Compared to free-weight preacher curls, the cable variation provides smoother resistance, making it ideal for targeting the muscle more evenly and reducing joint stress. This makes it especially useful for intermediate lifters looking to develop stronger, more defined arms. The preacher pad eliminates swinging and helps keep the upper arm stable, which enhances isolation and muscle recruitment. Incorporating the cable kneeling preacher curl into your arm routine is an excellent way to diversify biceps training and push past plateaus in development.