Cable Preacher Curl

Cable Preacher Curl

The Cable Preacher Curl is a highly effective exercise that targets the biceps muscles in your arms. It involves using a cable machine with an adjustable bench and a preacher curl attachment. This exercise particularly emphasizes the "peak" of the biceps, helping to build impressive arm definition and size. To perform the Cable Preacher Curl, you will sit on the bench and adjust the preacher curl attachment so that your arms are fully extended and your armpits are comfortably positioned on top of the pad. Grasp the cable bar with an underhand grip, ensuring that your elbows are slightly in front of the pad. As you begin the movement, exhale and slowly curl the cable bar towards your shoulders while keeping your upper arms locked against the pad. Focus on contracting your biceps throughout the movement, and avoid using momentum to swing the weight up. Once you have fully contracted your biceps, slowly lower the cable bar back to the starting position, inhaling as you do so. The Cable Preacher Curl provides several benefits. Firstly, it isolates the biceps, reducing the involvement of other muscle groups. This helps to maximize the intensity on the biceps, leading to greater muscle growth and strength. Additionally, because the preacher curl attachment provides support for your upper arms, it helps to maintain proper form and reduces strain on the elbows and forearms. Incorporating the Cable Preacher Curl into your arm workout routine can help you achieve well-rounded and defined biceps. Remember to start with lighter weights to master the proper form before gradually increasing the resistance. Whether your goal is to build muscle mass or tone your arms, this exercise is an excellent choice.


  • Adjust the height of the cable pulley to chest level and attach a straight bar handle.
  • Sit on the preacher curl bench facing the cable machine and place your upper arms on the pad. Your chest should be pressed against the pad as well.
  • Grasp the straight bar handle with an underhand grip, shoulder-width apart.
  • Keep your back straight, core engaged, and your feet flat on the floor.
  • With your elbows slightly bent, exhale and curl the bar up towards your shoulders.
  • Keep your upper arms stationary throughout the movement and ensure that only your forearms are moving.
  • Hold the contracted position for a brief pause, squeezing your biceps.
  • Inhale and slowly lower the bar back to the starting position, controlling the movement.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Start with an appropriate weight that allows you to maintain proper form throughout the exercise.
  • Ensure that your elbow remains stable and locked against the pad during the movement.
  • Focus on contracting your biceps as you curl the bar towards your shoulders.
  • Control the movement and avoid using momentum to lift the weight.
  • Exhale as you curl the weight upwards and inhale as you lower it down.
  • Keep your upper arms parallel to the ground throughout the exercise.
  • Avoid excessive wrist flexion or extension by maintaining a neutral wrist position.
  • Engage your core muscles to maintain stability and prevent excessive swaying or arching of the back.
  • Perform a full range of motion by fully extending your arms at the bottom and flexing your elbows at the top of the movement.
  • Consider incorporating different grip variations (wide, narrow, underhand, overhand) to target different parts of the biceps.


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