Oddo’s Angle: Cable Preacher Curl
Put a little more oomph into your arms with this biceps sculpting move
1/ Place a preacher bench in front of a low-pulley cable station with a cambered bar attached.
2/ Sit on the bench with the top of the pad securely under your armpits, feet flat on the floor.
3/ Grasp the bar with a shoulder-width, underhand (palms up) grip, arms parallel to each other flat on the bench.
4/ Contract your biceps to bring the bar as high as possible without allowing your elbows to lift off the pad or flare out.
5/ Squeeze for a count at the top, then slowly lower back to start, stopping just short of full extension.
6/ Repeat for reps.
> Keep your upper arms pressed firmly against the bench to avoid assisting muscles taking over the movement.
> Align your arms with your shoulders, and ensure your elbows don’t flare out as you bring the bar up.
> Round your back. Keep your abs tight, chest up, and head straight throughout the entire range of motion.
> Lock out your arms at the bottom of the movement; you’ll take the tension off the biceps and increase your risk for injury.
ODDO’S BONUS TIP
This isolation exercise can be performed seated or standing, and both have their advantages. If you’re looking for a more challenging biceps routine, switch between the two variations from week to week, or try doing the one-arm version using the D-handle attachment.
Barbell curl 3 10-12
Single-arm dumbbell curl 3-4 8-10
Cable preacher curl 3-4 8-10
Seated hammer curl 3-4 8-10