Animated GIF · Available via API
gif_boxCable Reverse Preacher Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
pull
Cable Reverse Preacher Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Adjust the cable machine so that the preacher curl pad is at chest height.
Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended.
Grab the cable handles with an underhand grip, shoulder-width apart.
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Yanking the weight with momentum instead of pulling through a full, controlled range of motion — this shortchanges the contraction and increases strain on the joints.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Reverse Preacher Curl is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
grid_view More Upper Arms Exercises
Use this data in your app
Access Cable Reverse Preacher Curl and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Upper Arms exercises