Preacher Curl with Cable

A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.


  1. Place a padded arm curl bench in front of a cable machine.
  2. Attach a short bar to the bottom pulley.
  3. Rest your arms against the bench and extend them fully.
  4. With a narrow grip (6 inches) grasp the bar with palms facing up and pull it towards your head.
  5. Pause for a moment and then lower the bar back to starting position.

Note: Perform this exercise in a slow controlled manner for best results.

Exercise images by Everkinetic.