The preacher curl on the cable pulley is an exercise that specifically targets the biceps. In this exercise, we have a perfect strength curve and hit the short head optimally. The neutral grip also trains the brachialis.
Exercise
Preacher Curls
With rope
Type: Bilateral
Rest: 120s
Equipment: Kabelzug, Preacher Curl Bank
Tutorial
1
Take a Scott bench and place it in front of the cable tower. Position the cable at foot height and attach a rope.
2
Sit on the bench and place your arms on the sloping surface. Grip the rope with both hands in a neutral grip (palms facing inwards).
3
Bend your arms forcefully until your hands are close to your shoulders and your arms are fully bent. Maintain a neutral grip. Exhale as you do so.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the elbow pad. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury. Keep your back straight throughout the exercise. Use the full range of motion and keep the wrist straight and stable to avoid overloading the forearm. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Cable pull
Preacher Curl bench
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