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Cable Reverse Preacher Curl

A pronated-grip curl performed over a preacher bench at the cable stack, combining strict elbow isolation with constant tension for the brachioradialis.

ArmsCableElbow flexion
GoLightWeight mediacable-reverse-preacher-curl

Demonstration coming soon

Primary

BrachioradialisBiceps brachii

Secondary

BrachialisWrist extensorsForearms

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Place a preacher bench facing a low pulley and attach a straight or EZ bar.
  2. 02Sit with the armpits snug over the top of the pad.
  3. 03Grip the bar with palms facing down at shoulder width.
  4. 04Start with the arms nearly straight and tension already on the cable.

Execution

  1. 01Curl the bar up along the pad while keeping the knuckles facing up.
  2. 02Drive the backs of the upper arms into the pad throughout.
  3. 03Stop just short of vertical so tension stays on the muscle.
  4. 04Lower slowly until the elbows are almost fully extended.

Checkpoints

  • -Upper arms never lift off the pad.
  • -Wrists stay straight against the pronated load.
  • -Cable stays taut at the bottom of every rep.
  • -Shoulders stay relaxed rather than hunching over the pad.

Common mistakes

  • -Slamming into full extension at the bottom.
  • -Letting the hips rise to heave the bar up.
  • -Curling to fully vertical and resting at the top.
  • -Overloading and losing the pronated wrist position.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with strict tempo.
  • -The pad removes cheating, so expect noticeably lighter loads than standing reverse curls.
  • -A good pairing after preacher curls to finish the elbow flexors and forearms.

Related exercises

Cable Preacher Curl

Cable / Arms

Cable One Arm Reverse Preacher Curl

Cable / Arms

Barbell Reverse Preacher Curl

Barbell / Arms

Lever Reverse Grip Preacher Curl

Machine / Arms

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