Arms · Curl
Cable Preacher Curl
The Cable Preacher Curl mainly trains your biceps. Also working: forearms.
One cable
Adjustable bench
Stable
How to do it
- Set the backrest steep (about 60–70°) and stand behind it, armpits on the top edge
- Lay your upper arms flat on the pad
- Curl the bar toward your forehead, upper arms stay down
- Lower slowly to just short of full extension
Coach’s tip
The pad takes out all momentum: and unlike with a free weight, the cable keeps tension on at the top too. Don’t relax into a locked-out elbow at the bottom: the fully straightened elbow is the most vulnerable spot here.
Noticeably loads the elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom, bench with the seat toward the machine
Grip
EZ bar or short bar, underhand grip
Load
One cable
You need
Adjustable bench; one of: EZ bar, Short straight bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Preacher Curl work?
Mainly the biceps. The forearms help.
How do I set up the cable machine for the Cable Preacher Curl?
Pulley: Pulley at the bottom, bench with the seat toward the machine. Grip: EZ bar or short bar, underhand grip. You also need: Adjustable bench.
What can I do instead of the Cable Preacher Curl?
For the same movement: Cable Biceps Curl, Rope Hammer Curl and Cable Bar Curl. In DCFT you swap with one tap.
DCFT
The Cable Preacher Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.