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Instructions
- Sit at a preacher bench with your feet flat on the floor and chest against the pad.
- Grip the cable bar with a supinated (palms-up) grip, shoulder-width apart.
- Start with your arms fully extended and the cable taut.
- Curl the bar towards your shoulders by contracting your biceps.
- Pause briefly at the top, then lower the bar under control to the starting position.
Technical Tips
- Keep your upper arms and shoulders stationary against the pad.
- Avoid using momentum or jerking the weight.
- Focus on a full range of motion to maximize biceps engagement.
Breathing Tips
- Inhale as you lower the bar.
- Exhale as you curl the bar upwards.
Medical restrictions
- Elbow tendinitis or strain
- Wrist instability
- Shoulder impingement
The Cable Preacher Curl is a highly effective isolation exercise that targets the biceps with constant tension throughout the entire range of motion. Performed using a preacher bench and cable machine, this exercise is designed to minimize momentum and maximize muscle engagement. The preacher bench stabilizes the upper arm, helping to isolate the biceps and reduce the involvement of assisting muscles. Meanwhile, the cable system maintains tension from the beginning to the end of the movement, making it ideal for hypertrophy and muscle endurance. This curl variation is commonly used in bodybuilding and strength training routines to enhance arm definition and biceps peak development.
What muscles does the cable preacher curl work?
The cable preacher curl primarily targets the biceps brachii, especially the long and short heads, while secondarily involving the brachialis and forearm muscles for stabilization.
Is the cable preacher curl better than using free weights?
Cable preacher curls provide constant tension, which enhances muscle engagement and control compared to free weights that can lose tension at certain points of the lift.
Can beginners do cable preacher curls?
Yes, this exercise is suitable for beginners if proper form is followed and the weight is kept manageable to prevent joint strain.
How often should I include cable preacher curls in my routine?
You can include them 1–2 times per week in an arm or upper body workout, ensuring adequate recovery between sessions for muscle growth.