Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationCable
Cable Reverse Preacher Curl
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the cable machine so that the preacher curl pad is at chest height.
- 2
Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended.
- 3
Grab the cable handles with an underhand grip, shoulder-width apart.
- 4
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.
- 5
Pause for a moment at the top of the movement, squeezing your biceps.
- 6
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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