Target muscle: Brachialis
Synergists: Biceps Brachii (especially the long head), Brachioradialis
Force: Pull Starting position
Position a preacher bench in front of low cable pulley.
Attach a wavy or straight bar to the pulley.
Grasp the bar using a shoulder-width supinated (underhand) grip.
Sit on the preacher bench and rest your arms on the padded surface. Your arms should be fully extended and the cable should be pulled taut.
Keeping the backs of your upper arms flat on the padded surface, exhale as you curl the bar towards your shoulders.
Hold for a count of two and squeeze your biceps.
Inhale as you lower the bar until your arms are fully extended.
Comments and tips
Adjust the seat and your body position to ensure that your upper arms, from armpits to elbows, lie flat on the padded surface, and the weight stack remains suspended throughout the range of motion.
The wavy bar may be easier on your wrists than the straight bar.
Since the short head of your biceps brachii enters into active insufficiency (i.e. develops slack) at the top of the movement, the long head is activated more than is the short head.
Unlike with the
dumbbell preacher curl, with the cable preacher curl, the level of resistance does not change throughout the range of motion. Cable preacher curl video