Cable Preacher Curl

What it is

This isolation exercise primarily targets your biceps and forearms. It uses a cable machine and a preacher bench to provide constant tension throughout the movement. You will experience a focused pull as you build strength and definition in your arms.

Technique tips

• Position the preacher bench for full arm extension at the start.
• Keep your upper arms and elbows firmly pressed against the pad.
• Exhale as you curl the weight upward, squeezing your biceps hard.
• Control the movement, slowly lowering the bar back to full extension.
• Avoid lifting your hips or using momentum to curl the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.