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Cable Preacher Curl

A preacher curl performed with a low cable that keeps constant tension on the biceps through the full arc.

ArmsCableElbow flexion

Primary

Biceps brachii

Secondary

BrachialisForearm flexors

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Set a preacher bench facing a low pulley.
  2. 02Attach a straight or EZ bar to the cable.
  3. 03Rest the upper arms flat on the pad.
  4. 04Grip the bar with palms up, arms nearly extended.

Execution

  1. 01Curl the bar up toward the shoulders.
  2. 02Keep the upper arms glued to the pad.
  3. 03Squeeze the biceps hard at the top.
  4. 04Lower slowly to a near-full stretch.

Checkpoints

  • -The backs of the upper arms never leave the pad.
  • -Cable tension stays on the biceps even at the top.
  • -Wrists stay neutral, not curling toward you.
  • -The bottom stops just short of a slack cable.

Common mistakes

  • -Lifting the elbows off the pad at the top.
  • -Dropping the weight through the stretch position.
  • -Fully relaxing at the bottom and losing tension.
  • -Leaning back to help heavy reps up.

Programming notes

  • -Use 3 sets of 10 to 15 reps.
  • -The cable removes the free-weight dead spot at the top of preacher curls.
  • -Progress with slow 3 second negatives before adding plates.

Related exercises

Barbell Preacher Curl

Barbell / Arms

Machine Preacher Curl

Machine / Arms

Cable Curl

Cable / Arms

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