Cable Reverse Preacher Curl

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Biceps

Cable

Use unbroken cable tension to build muscle you built on purpose: Cable Reverse Preacher Curl finishes an arm session cleanly.

How to do Cable Reverse Preacher Curl

Adjust the cable machine so that the preacher curl pad is at chest height.
Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended.
Grab the cable handles with an underhand grip, shoulder-width apart.
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
Repeat for the desired number of repetitions.

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Cable Reverse Preacher Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Reverse Preacher Curl Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Cable Reverse Preacher Curl

Easier progression

Barbell Reverse Curl

Swap Cable Reverse Preacher Curl For

Dumbbell Over Bench One Arm Neutral Wrist Curl

Band One Arm Overhead Biceps Curl

Lever Reverse Grip Preacher Curl

Cable Reverse Preacher Curl — Frequently Asked Questions

How do you do the Cable Reverse Preacher Curl?

Adjust the cable machine so that the preacher curl pad is at chest height. Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended. Grab the cable handles with an underhand grip, shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Reverse Preacher Curl work?

The Cable Reverse Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Reverse Preacher Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Reverse Preacher Curl good for beginners?

Not usually. The Cable Reverse Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Reverse Preacher Curl?

Try the Dumbbell Over Bench One Arm Neutral Wrist Curl, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.