Rope Cable Preacher Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis

Equipment

• Cable Station
• Preacher Bench

Technique

1. Attach a rope to the low pulley and set the preacher bench in front of it.
2. Settle the backs of both upper arms on the pad, rope ends in your hands, thumbs up.
3. Curl the rope up until the forearms are near vertical, thumbs pointing up.
4. Lower slowly until the arms are almost straight.

Cues

• Keep the armpits snug against the top of the pad.
• Keep the palms facing each other the whole way.

Common mistakes

• Lifting the elbows off the pad.
• Dropping fast into the bottom.

Variations

• Cable Reverse Preacher Curl
• Single-Arm Cable Preacher Curl
• Single-Arm Cable Preacher Hammer Curl
• Single-Arm Cable Reverse Preacher Curl
• One-Arm Rope Cable Preacher Curl

Alternatives

• Preacher Curl
• Machine Biceps Curl