Preacher Curl (Cable)
Also called Cable Preacher Curl
How to do it
Place a preacher bench about 2 feet in front of a pulley machine and rest your upper arms on the pad, gripping the low-pulley attachment. Curl the attachment up toward your shoulders, then lower it slowly back to full extension.
Setup
Align a preacher bench with the low pulley so the cable clears the pad. Rest both upper arms fully on the pad and hold the attachment evenly with palms up and wrists neutral.
Where you should feel it
In the biceps throughout the curl and stretched return, with continuous cable tension and the forearms holding the attachment. Keep the upper arms planted.
When to use it
Use for strict biceps hypertrophy with continuous tension and small load adjustments. It works well in controlled sets of 10-15 reps.