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Biceps

Cable Preacher Curl

The Cable Preacher Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.

Level: BeginnerEquipment: CableSingle-joint (isolation)
Cable Preacher Curl demonstration

How to do it

  1. Place a preacher bench in front of a low pulley and clip a straight bar to the cable.
  2. Sit at the preacher bench with the backs of your upper arms flat on the pad and the armpits snug against its top edge.
  3. Take the bar with palms up, hands shoulder-width, arms almost straight.
  4. Curl the bar up toward your face without lifting your arms off the pad.
  5. Lower slowly until the elbows are almost fully straight.

Tips

  • The cable keeps tension at the bottom where a free weight goes slack.
  • Stop just short of a locked elbow at the bottom and keep control.

Common mistakes

  • Lifting the elbows off the pad at the top.
  • Letting the bar drop fast into the bottom.

Muscles worked by the Cable Preacher Curl

  • Biceps (short head) Primary37%
  • Biceps (long head) Primary24%
  • Brachialis Secondary22%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Cable Preacher Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Cable Preacher Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Cable Preacher Curl good for beginners?

Yes. The Cable Preacher Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Preacher Curl?

For example the EZ Bar Preacher Curl, EZ Bar Spider Curl and Preacher Curl. They train mostly the same muscles, some with different equipment.

How do you make the Cable Preacher Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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