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Cable Preacher Curl

The Cable Preacher Curl primarily targets your Biceps, with support from Forearms. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Cable Preacher Curl

  1. Step 1. Place a preacher bench about 2 feet in front of a pulley machine.
  2. Step 2. Attach a straight bar to the low pulley.
  3. Step 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. Step 4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
  5. Step 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. Step 6. Now slowly lower the weight to the starting position.
  7. Step 7. Repeat for the recommended amount of repetitions.

Sample sets & reps for Cable Preacher Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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