How to do the Cable Preacher Curl
BicepsCableBeginner
The cable preacher curl locks your upper arms in place and delivers constant tension throughout the entire range of motion, making it one of the most effective tools for isolating the biceps. Master this movement and you will build thickness and peak that free weights alone cannot replicate.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the cable pulley to its lowest position, attach a straight or EZ bar, and adjust the preacher pad so your armpits rest firmly at the top edge.
- Grip the bar at shoulder width, press your upper arms flat against the pad, and let your arms extend fully to feel a deep stretch at the bottom.
- Curl the bar smoothly toward your chin by contracting the biceps, keeping your upper arms pinned to the pad at all times.
- Lower the weight under full control back to complete extension, resisting the cable on the way down to maximize time under tension.
Common mistakes
- Lifting the elbows off the pad to heave the weight up — consciously press your upper arms into the pad throughout every rep to keep the biceps doing the work.
- Cutting the range of motion short at the bottom — allow full elbow extension on each rep so the long head of the biceps receives a complete stretch and stimulus.
- Using a load that forces you to lean back or shrug — drop the weight until you can complete every rep with the torso still and shoulders relaxed.
Pro tip — At the top of each rep, pause for one full second and actively try to pull your hands apart against the bar without actually moving them, creating peak biceps tension before you begin the descent.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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