Preacher Curl (Cable)

An isolation exercise targeting the biceps by curling cable resistance on a preacher bench for maximum peak contraction.

Instructions

1. Place a preacher bench about 2 feet in front of a pulley machine.
2. Attach a straight bar to the low pulley.
3. Sit at the preacher bench with your elbows and upper arms firmly on top of the bench pad.
4. Have someone hand you the bar from the low pulley or position it in your hands.
5. Grasp the bar and fully extend your arms on top of the preacher bench pad.
6. Pull the weight up toward your shoulders and squeeze the biceps hard at the top of the movement, exhaling as you perform this motion.
7. Hold for a second at the top of the movement.
8. Slowly lower the weight to the starting position and repeat for the recommended amount of repetitions.

Tips

• Keep your upper arms and elbows in contact with the preacher bench pad throughout the movement.
• Maintain a neutral spine with your chest up; avoid slouching.
• Use a full range of motion from nearly full arm extension to full elbow flexion.
• The preacher bench prevents cheating and forces strict form, maximizing biceps engagement.
• Control the eccentric portion to maximize time under tension.
• Use a weight that allows proper form without excessive strain or swinging.