Description

The cable preacher curl is an isolation exercise that targets the biceps and helps in developing arm strength and size. This exercise is performed using a cable machine and a preacher bench.

Starting Position

Start by adjusting the preacher bench height to align the armpits with the top of the bench. Sit on the bench with your back straight and grip the handle with an underhand grip, arms fully extended.

Technical Execution

Curl the handle towards your shoulders while keeping your upper arms stationary. Squeeze the biceps at the top of the movement and then slowly lower the weight back to the starting position.

Range of Motion

Focus on a full range of motion, allowing the arms to fully extend at the bottom of the movement and contracting the biceps at the top.

Variations

Variations include using different grip attachments on the cable machine or performing the exercise unilaterally to address muscle imbalances.

Common Mistakes

Common mistakes include using momentum to lift the weight, leaning back excessively, and not fully extending the arms at the bottom of the movement.

Practical Advice

To maximize the effectiveness of the exercise, focus on controlling the movement, keeping the elbows stationary, and squeezing the biceps at the top of the contraction.

Additional Notes

It is important to adjust the cable machine height and weight to ensure proper form and resistance throughout the exercise.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms