The cable preacher curl, or Scott curl is an effective bicep isolation exercise which also works the brachialis and brachioradialis muscles as secondary movers. Anyone can perform this exercise and cables are a great variation because they keep constant tension on the muscles, and don’t require as much stabilization as free weights to perform the exercise.
The preacher curl is great because it eliminates cheating and forces your biceps to do all of the work. But, you can do it in so many ways that it’s become a very popular bicep exercise due to the fixed and slanted arm position. Include the preacher curl in your routine for big bicep gains!
In This Exercise:
- Target Muscle Group: Biceps.
- Type: Strength
- Mechanics: Isolation
- Equipment: Cables, bench
- Difficulty: Beginner
- Begin by placing a preacher curl bench in front of a low cable pulley with a bar attached to it.
- Then, grab the bar attachment and rest your upper arms flat on the bench. Keep your chest area on the padding.
- Now, curl the weight up and contract your biceps. Exhale during this portion of the exercise.
- Hold for a couple of seconds.
- Then, slowly lower the bar back down until your arms are extended. Do not straighten your arm completely as this is can result in a torn bicep.
- Repeat for the desired number of reps.
Variations & Tips:
- You can use any attachment to perform the cable preacher curl.
- Never lock out at the bottom (Negative portion of the repetition) to prevent bicep injury.
- Avoid training with too much resistance as this is very dangerous for the bicep in the preacher position.
- The cable preacher curl machine works the biceps, brachialis, and brachioradialis muscles.
Watch: How to do the cable preacher curl
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