Cable Preacher Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Preacher Curl

Step by step instructions, muscle activation and variants for the Cable Preacher Curl.

MediumBiceps

About this exercise

A biceps curl performed on a preacher (Scott) bench with a cable pulley set to a low position. Bracing the upper arms on the angled pad eliminates momentum and keeps the biceps under tension across the full range of motion, particularly stressing the lower portion of the muscle.

How to Perform

  • Place a Scott bench directly in front of a low cable pulley and attach a straight bar handle
  • Sit at the bench and drape both upper arms flat on the angled pad, gripping the bar with an underhand grip
  • Starting with arms nearly fully extended, curl the bar upward toward your chin by flexing at the elbows
  • Squeeze your biceps hard at the top of the movement
  • Slowly lower the bar back to near full extension, feeling the stretch at the bottom
  • Keep your upper arms pressed firmly against the pad throughout the set
  • Repeat for the desired number of reps

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Cable Preacher Curl

The Cable Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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