Cable Kneeling Preacher Curl
- Zielmuskel
- Biceps Brachii
- Synergistenmuskeln
- Brachialis, Brachioradialis
- Equipment
- Cable
- Körperregion
- Upper Arms
- Typ
- Strength
The cable kneeling preacher curl is an isolation exercise that targets the biceps brachii, with help from the brachialis and brachioradialis. Kneeling with your upper arms braced on a preacher pad and pulling from a low cable keeps constant tension on the muscle through the whole range, making it a strict way to build arm size and the bicep peak.
Cable Kneeling Preacher Curl: So führst du sie aus
- 1Set a pulley to the lowest position and attach a straight or EZ bar, then kneel facing a preacher pad or bench backrest set up in front of the cable.
- 2Drape the backs of your upper arms over the pad so your armpits sit near the top edge and your chest rests against the support.
- 3Reach down and grip the bar with an underhand (supinated) grip, hands roughly shoulder-width apart, arms extended toward the floor.
- 4Brace your core and keep your upper arms flat on the pad as you curl the bar up toward your shoulders, squeezing the biceps.
- 5Pause briefly at the top with your biceps fully contracted, keeping your wrists straight.
- 6Lower the bar under control until your elbows are nearly straight, resisting the cable on the way down.
- 7Keep your upper arms pinned to the pad and repeat for the desired number of reps.
Technik-Tipps
- Keep the backs of your upper arms flat against the pad the entire set so the biceps do the work instead of your shoulders.
- Use a slow, controlled negative — the cable keeps tension on the muscle even at the bottom, so don't let the weight drop.
- Squeeze hard at the top for a beat before lowering to maximize the peak contraction.
- Pick a weight you can curl strictly; the braced position removes momentum, so leave your ego at the door.
- Keep your wrists neutral and stacked over your forearms rather than curling them in.
Häufige Fehler
- Lifting your upper arms off the pad to swing the weight up, which turns the movement into a row and takes tension off the biceps.
- Stopping short at the bottom instead of nearly straightening the elbows, which cuts the range of motion and limits stretch under load.
- Using too much weight and heaving with your back or shoulders, which strains the joints and cheats the rep.
- Curling the wrists inward at the top, which shifts effort to the forearms and can aggravate the wrists.
- Dropping the bar quickly on the way down, wasting the constant tension the cable provides on the negative.
Häufig gestellte Fragen
What muscles does the cable kneeling preacher curl work?
It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting. Bracing the upper arms on the pad isolates the elbow flexors and minimizes help from the shoulders and back.
Why use a cable instead of dumbbells for preacher curls?
A low cable keeps constant tension on the biceps throughout the range, including the bottom of the movement where dumbbells lose resistance. That steady load can improve the contraction and time under tension.
Is the cable kneeling preacher curl good for beginners?
Yes. The braced preacher position prevents swinging and forces strict form, so it's an easy way for newer lifters to learn how to isolate the biceps. Just start light to nail the technique.
How many sets and reps should I do?
For arm size, 3–4 sets of 10–15 reps with a controlled tempo works well. Since this is an isolation move, use a moderate weight you can curl strictly rather than going heavy.
Where should I feel this exercise?
You should feel it in the biceps on the front of your upper arm, with some involvement in the brachialis and forearm. If you feel it mainly in your shoulders or back, your upper arms are likely lifting off the pad.
