Cable Preacher Curl
Straight bar used while seated on preacher bench
- Level
- Beginner
- Equipment
- Cable Machine, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Position a preacher bench in front of a low cable pulley.
- Attach a straight bar to the cable and sit on the bench.
- Rest your upper arms firmly against the angled pad.
- Grasp the bar with an underhand grip and extend your elbows.
- Curl the bar toward your shoulders while keeping your arms static.
- Squeeze your biceps at the top and lower the weight slowly.
Common mistakes
- Lifting the elbows off the pad during the curl.
- Using body momentum to swing the weight up.
- Hyperextending the elbows too aggressively at the bottom.
- Rushing the lowering phase and losing tension.
Safety
Avoid locking out the elbows with heavy weight to prevent joint strain.
Tips
- Keep your wrists straight to maximize forearm involvement.
- Focus on driving your elbows into the pad to prevent lifting.
- Control the negative phase to maintain constant tension on the muscle.
Details
- Base movement
- Biceps curl
- Handle
- Straight bar
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
- Pulley height
- Low
