Biceps exercise · cable
Cable Reverse Preacher Curl
The cable reverse preacher curl is a cable exercise that targets the biceps, with the forearms assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
