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Exercise 1635 · REF ZXnjcOQ

Cable One Arm Reverse Preacher Curl exercise animation

Cable One Arm Reverse Preacher Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

Reversing the grip on a one-arm preacher curl shifts emphasis toward the forearm and brachialis alongside the biceps, since the overhand grip changes the mechanics of the elbow flexion. The preacher bench still locks the upper arm in place, so there's no swinging to bail out a stalling rep. It's a more forearm-focused cousin of the standard preacher curl.

How to Do the Cable One Arm Reverse Preacher Curl

  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

The Cable One Arm Reverse 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 Reverse Preacher Curl work?
The Cable One Arm Reverse 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 Reverse Preacher Curl?
The Cable One Arm Reverse Preacher Curl is done with a cable.
What's a good alternative to the Cable One Arm Reverse Preacher Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.