Cable Preacher Curl

BicepsCable machine, preacher bench

A biceps isolation exercise using a preacher bench and a cable machine. This setup provides constant tension on the biceps throughout the entire range of motion.

How to do it

1Adjust the seat height so your armpits rest snugly against the top of the preacher pad.

2Grab the cable bar with an underhand grip and rest your triceps flat against the pad.

3Exhale and curl the bar toward your shoulders, keeping the focus entirely on your biceps.

4Pause briefly at the top, squeezing your biceps at peak contraction.

5Inhale and slowly lower the bar back down, stopping just short of a full lockout at the bottom.

Common mistakes

Hyperextending or fully locking out your elbows at the bottom, which strains the joints and tendons.

Lifting your elbows or torso off the pad to cheat the weight up with momentum.

Dropping the weight too fast, missing out on the eccentric phase of the lift.

Breathing

Exhale as you curl the bar up, and inhale as you lower it back down.

Make it harder or easier

To make it easier, lower the weight or use a single-arm setup; to make it harder, slow down the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.