Smart Workout Diary

Cable Reverse Preacher Curl

The cable reverse preacher curl is an isolation exercise performed on a preacher bench with an overhand grip on a cable attachment. It primarily trains the forearms, especially the brachioradialis, while also working the biceps. The bench supports the upper arms and helps build controlled elbow-flexion strength and arm development.

Demonstration

Cable Reverse Preacher Curl — demonstration 1
Cable Reverse Preacher Curl — demonstration 2

Instructions

  1. Set up a preacher bench facing a low cable pulley and attach a straight bar or short cable bar. Select a light-to-moderate load.
  2. Position yourself with your upper arms flat against the pad, chest supported, and elbows near the lower edge of the pad. Grasp the bar with an overhand grip at about shoulder width.
  3. Start with your arms nearly straight, keeping a slight bend in the elbows rather than locking them. Keep your wrists neutral and your shoulders relaxed.
  4. Curl the bar up by bending only at the elbows until your forearms approach vertical. Keep the upper arms pressed into the pad and do not lift the elbows.
  5. Lower slowly to the starting position under control. Keep the cable tension controlled and repeat without swinging or using momentum.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. The overhand grip is usually weaker than a supinated curl grip, so prioritize control over weight.
  2. Keep wrists neutral. Do not let them bend back or curl forward as you lift the bar.
  3. Keep your upper arms planted. If the elbows lift or the chest comes off the pad, reduce the load or range of motion.
  4. Use a controlled lowering phase. Avoid dropping the weight stack or snapping the elbows straight at the bottom.
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