Cable Standing Preacher Curl

Cable standing preacher curls are a variation of dumbbell standing preacher curls and barbell preacher curls.

An important difference from dumbbell standing preacher curls is the way resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which the cable is pulled. Due to the circular movement, this angle changes during the exercise.

Unlike regular preacher curls, the standing version with a bench does not require a special preacher bench, making this exercise possible in almost any gym.

All these variations are intended to isolate the biceps by fixing the upper arms, preventing or reducing assistance from the shoulders and upper body during the movement.

Biceps Forearms Shoulders Strength Training

Cable standing preacher curls execution

1
Choose the appropriate weight on the cable machine and make sure the pin is securely fastened.
2
Attach a single handle to the cable at the bottom.
3
Place a bench in front of the cable machine with the seat facing the cable machine. Tilt the bench slightly backward, but not into a full incline. Make sure the distance from the cable machine is sufficient so that there is already tension in the starting position.
4
Place your arm over the backrest of the bench and keep it slightly bent. Make sure the top of the bench is approximately level with the bottom of your chest.
5
Raise your hand until you cannot go any farther. Unlike with dumbbells, the cable keeps you under tension for longer.
6
Lower your hand under control until your arm is almost straight.

Cable standing preacher curls

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms

Cable standing preacher curls technique

Avoid fully stretching your arm. Do not hang your upper-body weight from your arm to get the cable moving, as this form of cheating increases the risk of hyperextension.