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Preacher Curl, Standing Cable Curl, E-Z Bar Curl, High Cable Curl

One Arm Preacher Curl

single arm preacher curl

  • The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension.
  • You can do this over the back of a bench, or use a preacher curl station.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.
  • If you want to hit the Long Head, stick with a concentration curl.

Standing Cable Curl (Rope)

standing cable curl with rope

  • This hits the Brachialis.
  • Have your palms facing each other. Keep the elbows in.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Try to limit the movement of your body, as well as your upper arms.
  • Squeeze for one second at the top of the movement.

E-Z Bar Curls

e-z bar curls

  • The wider grip hits the Short Head and the narrow grip hits the Long Head.
  • As always, don’t move your body too much.
  • Make sure you fully extend the arms at the bottom of the movement.
  • This is a good exercise for heavy low-rep work to stimulate growth.

High Cable Curls

high cable curls

  • This hits the Long Head of the bicep.
  • Stand slightly ahead of the pulleys, with one foot slightly in front of the other.
  • Tilt the wrists back as you come in.
  • Make sure you fully extend the arms at the bottom of the movement.
  • You can use this as a finisher.

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