Cable Preacher Curl
How to do it
Starting position
- Place a preacher bench in front of the cable pulley.
- Set the pulley to the lowest position and attach a bar or handle.
- Sit down so your armpits rest against the top of the pad.
- Press your entire upper arms against the pad.
Movement
- Start with your arms almost fully extended.
- Keep your upper arms on the pad and curl only your forearms up.
- At the top, pause briefly and squeeze your biceps.
- Slowly straighten your arms and feel the tension at the bottom as well.
Breathing
Exhale as you lift, inhale as you extend.
Cautions
- If you suddenly straighten your arms completely, it puts heavy strain on the inside of your elbows. Straighten them slowly.
- If you lift your hips, your torso gets involved.
- If your armpits lift off the pad, your shoulders take over the work.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Cable machine Preacher bench |
| Movement pattern | Isolation |
| Rep range | 8–15 reps |
15 similar exercises
Representative exercise: Cable Preacher Curl
- Dumbbell Preacher Curl
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- EZ Barbell Preacher Curl
- Dumbbell Single Arm Preacher Curl
- Dumbbell One Arm Hammer Preacher Curl
- Cable One Arm Preacher Curl
- Band Kneeling Preacher Curl
- EZ Barbell Close Grip Preacher Curl
- Dumbbell Standing Preacher Curl
- Dumbbell Preacher Curl over Exercise Ball
- EZ Barbell Standing Preacher Curl
- Cable Standing Single Arm Preacher Curl
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Incline Biceps CurlHarderCable Drag CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.