Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedIsolationCable
Cable One Arm Reverse Preacher Curl
Biceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the cable machine so that the pulley is at the lowest position.
- 2
Stand facing the cable machine with your feet shoulder-width apart.
- 3
Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad.
- 4
Keep your back straight and your core engaged throughout the exercise.
- 5
Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.
- 6
Pause for a moment at the top of the movement, squeezing your bicep.
- 7
Slowly lower the cable handle back to the starting position.
- 8
Repeat for the desired number of repetitions.
- 9
Switch arms and repeat the exercise.
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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