Barbell Incline Spider Curl
Biceps·E Z Curl Bar·Intermediate
Exercise guide
Cable Preacher Curl (Bench or Pad)
The Cable Preacher Curl (Bench or Pad) is a strict biceps isolation exercise that uses a bench or pad to eliminate momentum and maintain constant tension. This movement emphasizes the lower portion of the biceps while promoting controlled, focused contractions.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Cable Preacher Curl (Bench or Pad)
- 01
Set a cable to a low position and attach a straight or EZ-bar handle.
- 02
Position your upper arms on a preacher bench or pad and grip the handle with palms facing up.
- 03
Start with your arms nearly fully extended and your chest firmly against the pad.
- 04
Curl the handle upward by contracting your biceps while keeping your upper arms still.
- 05
Squeeze at the top, then slowly lower the weight back down under control.
Performance tips
Cues that matter
- Keep your arms firmly planted against the pad.
- Avoid using momentum—move slow and controlled.
- Focus on squeezing the biceps at the top.
- Don’t fully relax at the bottom to maintain tension.
Common questions
Frequently asked
What muscles does the Cable Preacher Curl (Bench or Pad) work?
The Cable Preacher Curl (Bench or Pad) primarily targets the Biceps.
Is the Cable Preacher Curl (Bench or Pad) a compound or isolation exercise?
The Cable Preacher Curl (Bench or Pad) is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Cable Preacher Curl (Bench or Pad)?
You need the following equipment: Bench.
What difficulty level is the Cable Preacher Curl (Bench or Pad)?
The Cable Preacher Curl (Bench or Pad) is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
