Preacher curl with cable

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 27

Average per rep (lbs)*: 59

Description: Position a preacher bench in front of a low cable pulley. Attach a wavy or straight bar to the pulley. Grasp the bar using a shoulder-width supinated (underhand) grip. Sit on the preacher bench and rest your arms on the padded surface, fully extending them and ensuring the cable is taut. Keeping the backs of your upper arms flat on the padded surface, exhale as you curl the bar towards your shoulders. Hold the curl for a count of two and squeeze your biceps. Inhale as you lower the bar until your arms are fully extended. Repeat the steps for the desired number of repetitions.

Exercise ID: 00257

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Setup: Position the bench at the right height to ensure your arms are fully supported without causing strain. Your armpits should be directly over the top of the pad.
Grip Considerations: Use a shoulder-width, underhand grip for balanced muscle engagement. Avoid overly wide or narrow grips to maintain focus on the biceps.
Controlled Movement: Perform the exercise slowly, focusing on both the concentric (curling up) and eccentric (lowering down) phases. Control the cable resistance throughout the entire range of motion.
Elbow Positioning: Keep your elbows fixed at all times. Avoid letting them flare out to ensure the biceps are doing the work and to prevent unnecessary strain on your joints.
Full Range of Motion: Fully extend your arms at the bottom of the movement to maximize your biceps' stretch and contract fully at the top. This will enhance muscle activation and growth.
Avoid Swinging: Do not use momentum to lift the weight. Keep your movement smooth and controlled to engage the biceps effectively and avoid injury.
Breathing Technique: Exhale as you curl the weight up and inhale as you lower it back down. Proper breathing will help you maintain a rhythm and keep your core stabilized.
Adjust Weight Appropriately: Use a weight that challenges you but still allows you to maintain proper form. It's better to start lighter and increase the resistance as you grow stronger.
Mind-Muscle Connection: Focus on your biceps throughout the exercise. Visualizing the muscle working can improve engagement and effectiveness.
Wrist Alignment: Keep your wrists straight and avoid bending them to prevent strain and maintain effective force transmission through the arms to the biceps.
Variety for Balanced Development: Incorporate variations such as using different grips, performing single-arm curls, or adjusting the angle of the bench to target different parts of your biceps and prevent adaptation.
Consistency and Progression: Track your progress and gradually increase the resistance or the number of repetitions to continually challenge your muscles and promote growth.

Exercise overview

Exercise tips and tricks

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