Cable Preacher Curl

How to do it

1. 01Place a preacher bench about 2 feet in front of a pulley machine.
2. 02Attach a straight bar to the low pulley.
3. 03Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
4. 04Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
5. 05Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
6. 06Now slowly lower the weight to the starting position.
7. 07Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.