Cable Preacher Curls For Big Biceps

For The Full Tutorial

The problem with standing or sitting barbell or dumbbell curls is that the resistance starts to 'fall off' the biceps after the mid-point of these exercises.

Therefore, the mid-range area of those movements is where maximum resistance is, NOT in the maximally contracted position where maximum muscle fiber recruitment actually occurs.

Wondering about the crap lighting and seemingly freezing temperatures?
I workout in my detached garage with no heating. There is no ceiling light, just a lamp. As it's winter, it gets dark here around 4pm so the lighting isn't very good. It was also sub-zero temperatures outside with snow on the ground, so if you can 'see' my breath, that's what's up. Doesn't matter to me, I'll train in the snow if I have to 😉 .

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18 comments
  1. rupindersayal / January 12, 2010

    Thanks for posting this Mark!

  2. cchristopher01 / January 12, 2010

    Thanks Mark!

  3. djpuplex / January 17, 2010

    I have the same machine marcy platnium 3100

  4. willieofroanoke / January 23, 2010

    Yeah a good varation. Better yet is skip the preacher pad, if you have any
    cable machine that comes with a bench or you can slide a bench in position,
    set to decline or flat if yours doesn’t do decline, set so you have to
    stretch to reach the grips while lying down, then pull down keeping upper
    arms stiff, you’ll get a great burn in not only biceps as you curl but
    forearms too. I’m up to where I can do 3 sets 15 reps 140 pounds.

  5. Duane Jordan / April 4, 2010

    Breathing is definitely a must when training. Everyone’s breathing patterns
    are different but you should not hold you’re breath because you will
    deprive you’re muscles of oxygen( which produces energy). You’re muscles
    will fatigue quicker meaning you don’t get the number of reps you should be
    getting.

  6. Andrew Ibrahim / July 30, 2010

    hey mark can i do these too as well as follow your book with the whole
    workout routine? I’m asking this because I’m 15, 129 pounds and 5’3”. I
    want to keep growning and grow so much taller and get bigger and wider and
    gain muscle mass because i need it in the future? so plz relpy thanks mark

  7. Wortelbed / September 11, 2010

    Your breathing is all wrong my man. trust me. if you want to lift hard
    breath right.

  8. anabolicking1 / April 28, 2011

    so if you do them slower you build more mass

  9. FriendLondonFriend / October 8, 2011

    @Wortelbed yes doctor !

  10. DemonicSymphonic / December 4, 2011

    @xanadian9 Chuck Norris uses it of course it will work.

  11. DaxXx988 / May 17, 2012

    Hi, MH What to do if I don’t have a preacher’s bench at my gym? I can’t
    think of a way to simulate the arms position (and fixture) 🙁

  12. Gex9z / August 25, 2012

    Clearly you’re doing your workouts wrong /if/ you’re aiming for muscle
    growth if you don’t work your muscles this way. If you’re an endurance
    athlete, it’s different. This method ignites hypertrophy to induce muscular
    growth.

  13. Gex9z / August 25, 2012

    And a cable works better for this because there are no ‘dead points’ where
    resistance can drop.

  14. xBl00dBrothersX / September 7, 2012

    WHY is it ever dude on YT giving instructions on how to build big
    biceps…. have tiny biceps themselves? Dude, seriously?

  15. No Greater Love / November 16, 2012

    GOT here FROM TMW~….idc if u dc, cuz i know others will 😀

  16. David Mejia / December 27, 2012

    I recently discovered THT and I just want to say that I have high Respect
    for you Mark. That’s why I don’t mind taking a minute to like your videos
    when you ask. Everyone should know about THT.

  17. Rodri M / June 13, 2013

    dude my girlfriend though I was whatching porn because of the sounds you
    make

  18. Chad Gregory / January 29, 2015

    Good exercise. Although i would pull the cable closer to my head.
    Contraction is much better at that range

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