Cable Preacher Curl

Biceps

Cable Preacher Curl

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A biceps curl performed over a preacher pad with a low cable, which locks the upper arms in place and keeps the tension steady.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a preacher bench in front of a low pulley and attach a straight or EZ bar.
2Sit with your chest against the pad and your upper arms resting on it.
3Grip the bar with palms up and let your arms extend almost fully.

How to perform

1Keep your upper arms flat on the pad.
2Curl the bar up toward your shoulders without lifting your elbows.
3Squeeze your biceps at the top.
4Lower slowly until your arms are almost straight.