Cable Preacher Curl

Technique

The cable preacher curl is a biceps curl done with the upper arms resting on a preacher bench placed in front of a low pulley. The pad stops the shoulders from helping, and unlike a dumbbell the cable keeps tension on the biceps at the top of the curl, where free weights go slack.

Steps

1. Place a preacher bench in front of a low pulley with a straight or EZ bar attached
2. Sit with your armpits snug against the top of the pad and grip the bar with palms up
3. Curl the bar toward your shoulders, keeping the backs of your arms on the pad
4. Squeeze at the top, then lower slowly until the arms are almost straight

Common mistakes

• Lifting the elbows off the pad at the top
• Dropping into full lockout quickly at the bottom, which stresses the elbows

Variations

• Single-arm cable preacher curl
• Dumbbell preacher curl

FAQ