Cable Preacher Curl
How to do the Cable Preacher Curl
- 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 elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
- 4
Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
- 5
Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
- 6
Now slowly lower the weight to the starting position.
- 7
Repeat for the recommended amount of repetitions.
How to program the Cable Preacher Curl
Sets and reps
As an isolation movement, the Cable Preacher Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Preacher Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Cable Preacher Curl work?
The Cable Preacher Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Cable Preacher Curl?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Preacher Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
