Exercise guide
Cable Reverse Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This variation targets the brachialis and brachioradialis (forearms) while providing constant tension throughout the range of motion thanks to the cable. It is highly effective for building thickness in the upper arm and improving grip strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a preacher bench facing a low cable pulley with an EZ-bar attachment.
- Adjust the seat height so your armpits rest comfortably at the top of the slanted pad.
- Grasp the EZ-bar with a shoulder-width, overhand (pronated) grip on the outer bends.
- Sit or stand firmly with your triceps fully supported by the pad and arms extended.
How to do it
- Exhale as you curl the bar toward your shoulders by contracting your biceps and forearms.
- Keep your upper arms and chest glued to the pad throughout the movement.
- Squeeze hard at the top of the movement for one second to maximize peak contraction.
- Inhale as you slowly lower the bar back to the starting position, maintaining tension at the bottom.
Form checklist
- Keep your wrists straight and firm; do not let them curl or drop.
- Ensure your armpits are snug against the top of the pad to prevent using momentum.
- Maintain a slight bend in the elbows at the bottom to keep tension on the muscles.
- Keep your shoulders pinned back and down to avoid shrugging during the curl.
Pro tips
- Focus on driving the back of your hands toward your shoulders to maximize brachioradialis engagement.
- Use the cable's constant resistance to emphasize the eccentric (lowering) phase, where most muscle growth occurs.
Make it harder
- Implement a 3-0-3 tempo (3 seconds up, 3 seconds down) to significantly increase time under tension.
- Add a 2-second isometric hold at the point of maximum contraction on every rep.
Frequently asked
- What muscles does the cable reverse preacher curl work?
- The cable reverse preacher curl primarily targets the biceps.
- What equipment do you need for the cable reverse preacher curl?
- The cable reverse preacher curl uses cable.
- Is the cable reverse preacher curl good for beginners?
- The cable reverse preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.