Cable Preacher Curl

The Cable Preacher Curl isolates the Biceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

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Cable Preacher Curl - starting position

Starting position

Cable Preacher Curl - ending position

Ending position

Muscles Worked

Primary Biceps
Secondary Forearms

The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.

How to Cable Preacher Curl

  1. 1

    Place a preacher bench about 2 feet in front of a pulley machine.

  2. 2

    Attach a straight bar to the low pulley.

  3. 3

    Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.

  4. 4

    Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.

  5. 5

    Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.

  6. 6

    Now slowly lower the weight to the starting position.

  7. 7

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Cable Preacher Curl work?

The Cable Preacher Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.

Is the Cable Preacher Curl good for beginners?

Yes, the Cable Preacher Curl is suitable for beginners. Start with light weight to master the 7-step form before adding load.

What equipment do I need for the Cable Preacher Curl?

You need cable to perform the Cable Preacher Curl. Most commercial gyms will have this available.

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