Cable Kneeling Preacher Curl

1. Kneel in front of a low cable pulley with a preacher pad or bench set up in front of you.
2. Rest the backs of your upper arms flat against the pad and grip the cable attachment with both hands.
3. Start with your arms extended but not fully locked out, keeping slight tension on the cable.
4. Curl the handle upward by bending at the elbows, keeping your upper arms pinned to the pad.
5. Squeeze your biceps hard at the top of the curl without letting your elbows lift off the pad.
6. Lower the handle back down slowly, resisting the cable's pull the entire way.
7. Stop just short of full lockout at the bottom to keep tension on the muscle.
8. Perform 10 to 15 reps, keeping your shoulders relaxed and away from your ears.

Common Mistakes

• Letting the elbows rise off the pad: Lifting the upper arms during the curl shifts work to the front delts and shortens the range of motion. Keep constant contact between your arms and the pad.
• Using momentum from the shoulders: Rocking your torso to help the weight up removes tension from the biceps. Keep your body still and let your forearms do the moving.
• Locking out hard at the bottom: Snapping the elbows fully straight under load can strain the joint. Stop just before lockout and keep light tension throughout the set.
• Rushing the lowering phase: Letting the cable yank your arms back down skips the eccentric portion of the lift. Control the descent for at least two to three seconds each rep.