Cable Preacher Curl

Cable Preacher Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise – elbow flexion

Exercise technique

Bench
Place the preacher bench opposite the low pulley and center the bar and cable line.
Arm support
Rest the backs of your upper arms on the pad and plant your feet.
Grip
Take a symmetrical underhand grip with straight wrists.
Bottom
Slowly extend your elbows against continuous cable pull.
Curl
Exhale and curl the bar toward your shoulders without lifting upper arms from the pad.
Top pause
Pause as forearms approach without pulling your torso backward.
Return
Lower slowly to the same bottom point without forcefully locking your elbows under load.

Key technique points

Align the pulley with the pad center.
Keep the cable clear of the bench.
Keep upper arms on the pad.
Maintain comfortably straight wrists.
Open the bottom range calmly.
Control the stack without resting it.

Common mistakes

Sideways cable line

Do not set the bench diagonally and let the bar pull to one side.

Rising off the pad

Do not lift shoulders and upper arms from support when load feels heavy or curl with torso momentum.

Dropping at the bottom

Do not let the cable abruptly extend your elbows fully; manage the long-arm phase slowly.

Curling the wrists

Do not pull the bar into your palms to enlarge top range; preserve hand-forearm alignment.

Rubbing under the pad

Do not pull with the cable caught on a bench corner; establish a clear pulley-to-bar line.

Pulling too high

Do not keep approaching your face as elbows lift; stop before upper-arm support fails.

Frequently asked questions