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Cable Preacher Curl

StrengthBeginnerCable

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Biceps short head

Primary: Biceps

Secondary: Forearms

How to

  1. 1Set a preacher bench in front of a low pulley with a straight or EZ bar attached, and rest your upper arms flat on the pad.
  2. 2Curl the bar up toward your chin without lifting your elbows off the pad.
  3. 3Squeeze at the top, then lower slowly until your arms are almost straight.
  4. 4Keep your wrists neutral and stop short of locking out hard at the bottom.