Male model ex_KRF52V

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Cable

Cable Preacher Curl

beginnerstrength

Cable Preacher Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Cable Preacher Curl

Sit on the preacher bench with your feet flat on the floor. Attach a straight bar to the low pulley of a cable machine and grasp the bar with both hands, shoulder-width apart, palms facing upwards.
Position your upper arms on the preacher bench pad and extend your arms fully, holding the bar.
Curl the bar towards your shoulders by bending your elbows, squeezing your biceps at the top of the movement.
Lower the bar back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Exhale as you curl the bar up and inhale as you lower it back down.
Maintain a neutral wrist position to prevent strain.
Focus on squeezing your biceps at the top of the movement.

Cable Preacher Curl alternatives

Barbell Preacher Curl

Biceps · intermediate

Dumbbell Preacher Curl

Biceps · intermediate

Preacher Curl Ez Bar

Biceps · intermediate

Kettlebell Preacher Curl

Biceps · intermediate

More biceps exercises

Dumbbell Zottman Preacher Curl

Biceps · intermediate

Dumbbell Standing Preacher Curl

Biceps · intermediate

Band Kneeling Preacher Curl

Biceps · beginner

Preacher Curl Dumbbells Simultaneous

Biceps · intermediate

Dumbbell Seated Preacher Curl

Biceps · beginner

Dumbbell Preacher Curl (Turned Torso)

Biceps · intermediate

Preacher Curl Ez Bar Close Grip

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Cable Preacher Curl FAQ

What muscles does Cable Preacher Curl work?

Cable Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Cable Preacher Curl?

You need a cable.

How many sets and reps of Cable Preacher Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Preacher Curl good for beginners?

Yes. Cable Preacher Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Cable Preacher Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Preacher Curl?

Other exercises for the biceps include Barbell Preacher Curl, Dumbbell Preacher Curl, Preacher Curl Ez Bar and Kettlebell Preacher Curl.

For developers

Use Cable Preacher Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KRF52V" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KRF52V",
  "name": "Cable Preacher Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_KRF52V/mp4-720.mp4?…",
    "poster": "https://…/ex_KRF52V/poster.jpg?…"
  }
}