IsolationCable
Kneeling Cable Preacher Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Kneel behind a preacher bench and position your upper arms flat on the angled pad
- Attach a single handle or EZ bar to a low cable pulley positioned in front of the bench
- Grasp the handle with an underhand grip (palms facing up)
- Press your upper arms firmly against the pad - they should not move throughout the exercise
- Start with arms fully extended - feel your biceps stretch at the bottom
- Take a deep breath in and curl the handle toward your shoulder using only your biceps
- At the top of the movement, squeeze your biceps as hard as possible for 1 second - feel the peak contraction
- Slowly and with control, lower the handle back down (take 2-3 seconds) while maintaining constant cable tension
💡Coaching Cues
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Keep upper arms pressed on pad throughout - this prevents cheating and isolates biceps
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Achieve full arm extension at bottom for complete biceps stretch - essential for growth
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Curl all the way to full contraction at top - feel your biceps squeeze
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Squeeze your biceps as hard as possible at the peak - this maximizes muscle fiber recruitment
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Constant cable tension throughout the entire rep - no resting between reps
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Control the descent over 2-3 seconds to build muscle - the negative is crucial
⚠️Common Mistakes
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Lifting your upper arms off the pad - this reduces biceps isolation and defeats the purpose
