Cable Preacher Curl

How to perform the Cable Preacher Curl

1. Position a preacher bench in front of a low cable pulley and attach a straight bar or EZ attachment.
2. Drape the upper arms over the pad and grip the bar so the cable pulls from below and slightly in front.
3. Unlike a free-weight preacher, the cable keeps tension on the biceps at the stretched bottom instead of unloading there.
4. Curl the bar up by flexing the elbows, keeping the triceps pressed into the pad.
5. Squeeze at the top, then resist the constant cable tension back toward the stretched position.
6. Keep the descent controlled so the stack never yanks the elbows into a jarring lockout.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the cable yank the elbows into a jarring lockout at the bottom.
• •Lifting the upper arms off the pad to bring the shoulders into the lift.
• •Standing so the cable angle goes slack, losing the constant-tension benefit.
• •Rushing the eccentric instead of resisting the cable back to the stretch.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.