Cable Preacher Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Cable, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

Cable Preacher Curl is an isolation exercise that primarily targets the biceps brachii, with a strong emphasis on the short head due to the angled support of the preacher bench. It also lightly engages the brachialis and brachioradialis. It is a beginner-level exercise that offers consistent resistance throughout the range of motion thanks to the cable machine.

Unlike free-weight preacher curls, the cable variation provides constant tension on the biceps, even at the bottom of the movement. This helps maintain muscle engagement throughout the entire curl and can lead to improved hypertrophy and control.

The preacher bench setup also helps prevent momentum or "cheating" the lift, making the form stricter and more focused. It’s especially useful for isolating the biceps without involving the shoulders or lower back.

Instructions

Set up a preacher bench in front of a low pulley cable machine with an EZ bar or straight handle attachment.
Sit on the bench and place your upper arms firmly against the angled pad, holding the handle with an underhand grip (palms up).
Extend your arms fully to start, keeping your elbows fixed in place and core engaged.
Curl the handle upward by contracting your biceps, bringing it toward your shoulders in a smooth motion.
Pause briefly at the top, then slowly lower the handle back to the starting position.
Repeat for the desired number of repetitions.

Common Mistakes

Elbow flaring

Letting your elbows move outward reduces biceps tension and can strain your joints.

Using too much weight

Overloading the cable often leads to jerky movement and poor control, increasing injury risk.

Letting the cable go slack

Losing tension at the bottom limits muscle activation and can lead to bad habits.

Leaning forward

Shifting your upper body takes stress off the biceps and reduces the effectiveness of the preacher setup.

Injuries

Cable Preacher Curl is a low to medium risk exercise when performed with proper form.

The preacher bench reduces the risk of back and shoulder involvement, but improper arm positioning or excessive weight can stress the elbows or wrists. Hyperextending at the bottom of the movement may also place strain on the elbow tendons.

To prevent injuries, keep the motion controlled, avoid locking out your elbows, and use a moderate weight that allows for smooth movement. Focus on maintaining consistent form and keeping your wrists straight throughout the exercise.

Frequently Asked Questions

Q: Is the cable version better than barbell preacher curls?: The cable version provides more constant tension, which can improve muscle engagement.
Q: Should I lock out my elbows at the bottom?: No, stop just short of full extension to avoid joint stress and keep tension on the biceps.
Q: Can I use a straight bar or rope instead of an EZ bar?: Yes, but the EZ bar is usually more wrist-friendly for most users.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Cable, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.