Cable Preacher Curl

A beginner strength exercise for the biceps, done with a cable.

Main muscles: Biceps
Also works: Forearms
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Cable Preacher Curl

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

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Preacher Curl

Questions

What muscles does the Cable Preacher Curl work?

Mainly the biceps, with the forearms helping.

Is the Cable Preacher Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Preacher Curl?

Good alternatives that train the biceps: Cable Hammer Curls - Rope Attachment, Lying Close-Grip Bar Curl On High Pulley, Reverse Cable Curl or Standing Biceps Cable Curl.

How many sets and reps of the Cable Preacher Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).