A bicep curl variation performed on a preacher bench using a cable machine, allowing for constant tension on the biceps throughout the movement.
- +Provides constant tension throughout the range of motion
- +Isolates the biceps effectively
- +Great for focusing on muscle imbalances
- –Can cause wrist strain if not performed with proper form
- –Limited engagement of supporting muscles
- –Difficult to maintain correct posture if weight is too heavy
This exercise targets:
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Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a preacher bench in front of a low cable; attach a single handle
- Sit with armpit snug on the pad; grab the handle underhand, wrist straight
- Keep chest tall, shoulder down, upper arm glued to the pad
- Curl the handle toward your shoulder by squeezing your biceps
- Pause and squeeze at the top without lifting the elbow off the pad
- Lower slowly to a full stretch, keeping tension; don’t lock out hard
- Exhale up, inhale down; control every rep, no swinging or shrugging
- Match reps on both arms; use weight you can control