Arms / Beginner / Isolation (single joint)

Cable Preacher Curl

A curl over a preacher pad using a low cable, giving constant tension on the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Cable station, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Place a preacher bench in front of a low pulley with a straight bar attached.
2. Sit with your upper arms on the pad and grasp the bar with an underhand, shoulder-width grip, arms extended.
3. Curl the bar up toward your face while keeping your upper arms on the pad.
4. Lower slowly to full extension.

Tips

• Keep tension at the bottom without locking the elbows.
• Avoid rocking your torso.

Common mistakes

• ✗ Dropping into a straight arm at the bottom.

  Why it hurts: The biceps tendon is loaded at full stretch with the pad locking the arm; this is a known cause of biceps tears.

  ✓ Instead: Lower slowly and stop just short of a fully straight elbow.

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