Instructions

1

Sit upright on the bench with back firmly supported against the backrest. Position feet flat on the floor or footrest. Grasp the cable handle with an underhand (supinated) grip at arm's length in front of you, with elbows positioned at approximately 90 degrees.

2

Ensure your shoulders are relaxed and depressed. Maintain a neutral spine with core engaged. Keep elbows stationary and close to the torso throughout the entire movement. The cable should be taut with slight tension at the starting position.

3

Slowly extend your elbows, lowering the handle forward and downward in a controlled manner. Allow the elbow to straighten while maintaining tension on the biceps. Avoid locking out the elbow completely at full extension. The movement should take 2-3 seconds.

4

Reverse the motion by flexing the elbows, pulling the handle back toward your chest in a smooth, controlled arc. Squeeze the biceps at the top of the movement. Keep elbows pinned to your sides and avoid using momentum or body swing. Return to the starting position over 1-2 seconds.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Trapezius

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Focusing on the Cable One Arm Preacher Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Pro Tips

To maximize the Cable One Arm Preacher Curl, actively squeeze the Biceps Brachii at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Trapezius to maintain control of the Cable.

Exercise Variations

Dumbbell Cable One Arm Preacher Curl
Cable Cable One Arm Preacher Curl
Banded Cable One Arm Preacher Curl

Beginner Tips

If you are new to the Cable One Arm Preacher Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable One Arm Preacher Curl