Cable Preacher Curl
a.k.a. Cable Scott Curl
Differentiation: Mechanics
This variation of a preacher curl is unique. Here is how: you use a cable machine. The cable machine ensures that the maximum amount of resistance is applied to your biceps throughout the movement. This resistance increases the overall endurance of your biceps.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a straight bar attachment.
5) Clip a straight bar attachment onto the pulley hook.
6) Position the moveable preacher curl bench approximately 1.5-2 feet away from the cable machine.
7) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.
8) Grasp the bar before you sit on the bench. |If you have a partner, he can hand you the bar after you sit on the bench.
9) Sit on the preacher bench.
10) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.
11) Use a shoulder-width apart - palms up grip.
12) Fully extend your arms across the pad.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the bar upward towards your chin.
3) ...until the bar reaches chin level.
4) Hold the contraction for a count of one second when the bar touches your chin.
5) Inhale while you allow the bar to slowly retract downward
6) ...until your arms are again lying straight across the pad.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.
Squeeze your biceps during the movement and at the top of the movement.
Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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Appearing in the Video
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Tip
When your arms are lying straight across the pad, focus the stretch in your biceps.