Cable Preacher Curl
- Músculo objetivo
- Brachialis
- Músculos sinergistas
- Biceps Brachii, Brachioradialis
- Equipamiento
- Cable
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The cable preacher curl is an isolation exercise for the upper arms that primarily targets the brachialis, with the biceps brachii and brachioradialis assisting. Performed with your arms braced over a preacher bench against a low cable, it keeps constant tension on the muscle through the full range and removes momentum from the lift.
Cómo hacer el Cable Preacher Curl
- 1Set a cable pulley to its lowest position and attach a straight or EZ bar, then place a preacher bench a step in front of the machine facing away from it.
- 2Sit on the bench and rest the backs of your upper arms flat against the angled pad, with your armpits near the top edge.
- 3Reach down and grip the bar with an underhand (palms-up) grip at about shoulder-width, letting your arms straighten under the cable's tension.
- 4Brace your core and keep your upper arms pinned to the pad as the starting position.
- 5Curl the bar upward by contracting your biceps and brachialis until your forearms are nearly vertical, exhaling as you lift.
- 6Squeeze at the top for a moment without letting your elbows drift off the pad.
- 7Lower the bar slowly under control until your arms are almost fully extended, keeping tension on the muscle.
- 8Complete your reps, then set the bar down with control and return the cable to the stack.
Consejos de técnica
- Keep the backs of your upper arms flat against the pad for every rep so the brachialis and biceps do the work without help from the shoulders.
- Control the lowering phase over 2–3 seconds — the constant cable tension makes the stretch the most productive part of the exercise.
- Stop just short of full elbow lockout at the bottom to keep tension on the muscle and protect the elbow joint.
- Switch to a closer or neutral-leaning grip on the bar to bias the brachialis and brachioradialis a little more.
- Use a weight you can curl without rocking your torso; the cable rewards smooth, strict reps over heavy loads.
Errores comunes
- Letting your elbows slide up off the pad at the top, which shortens the range and shifts load onto the front delts instead of the arm muscles.
- Swinging your torso or standing partway up to heave the bar, which uses momentum and removes tension from the brachialis and biceps.
- Cutting the lowering phase short and dropping the weight, wasting the constant cable tension that makes this variation effective.
- Bending the wrists back hard under load, which strains the wrist and reduces force transfer to the working muscles.
- Loading too much weight, forcing partial reps and breaking the strict bracing the preacher position is designed to enforce.
Preguntas frecuentes
What muscles does the cable preacher curl work?
It primarily targets the brachialis in the upper arm, with the biceps brachii and brachioradialis acting as synergists. Bracing your arms on the pad isolates these muscles and minimizes cheating.
What is the difference between a cable preacher curl and a regular preacher curl?
Both brace your arms on a preacher pad to isolate the upper arm. The cable version keeps constant tension throughout the range, including at the bottom stretch, where free weights lose resistance.
Is the cable preacher curl good for beginners?
Yes. The pad supports your arms and the cable smooths out the resistance, making strict form easy to learn and reducing the urge to swing the weight up.
How many sets and reps should I do?
For arm size and strength, 3–4 sets of 10–15 reps with a controlled tempo works well. Pick a weight that lets you keep your arms pinned to the pad on every rep.
Where should I feel the cable preacher curl?
You should feel it in the muscles of your upper arm and forearm — mainly the brachialis and biceps — not in your shoulders or lower back. If you feel it elsewhere, lighten the load and keep your arms on the pad.
