Cables · Isolation
Cable preacher curl
Cable preacher curl mainly works your biceps. It also helps your forearms.
Step by step
- Rest your upper arms on the pad, arms extended.
- Curl the bar up toward your shoulders.
- Squeeze hard, then lower slowly to full stretch.
What you should feel
A deep stretch and squeeze in your biceps; your elbows and wrists should not hurt.
Common mistake
Lifting your elbows off the pad; use less weight and keep them down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBicepsQuestions
What muscles does the cable preacher curl work?
Cable preacher curl mainly works your biceps. It also helps your forearms.
Can I do the cable preacher curl at home?
Not easily, it needs this: cables. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the cable preacher curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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