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Exercise 1633 · REF eHBlPsa

Cable One Arm Preacher Curl exercise animation

Cable One Arm Preacher Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

Preacher curling on a cable rather than with a barbell keeps tension on the biceps through the bottom of the rep, where a barbell preacher curl typically unloads once the arm straightens. Training one arm at a time on top of that adds a direct comparison between sides. The preacher bench itself already eliminates swing, so this ends up one of the strictest bicep isolation exercises available.

How to Do the Cable One Arm Preacher Curl

  1. Adjust the cable machine so that the preacher curl pad is at chest height.
  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 curl pad.
  4. Keep your back straight and your core engaged.
  5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
  6. Pause for a moment at the top of the movement, squeezing your biceps.
  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

The Cable One Arm Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable One Arm Preacher Curl work?
The Cable One Arm Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable One Arm Preacher Curl?
The Cable One Arm Preacher Curl is done with a cable.
What's a good alternative to the Cable One Arm Preacher Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.