How to do the Cable One Arm Preacher Curl
Cable One Arm Preacher Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable One Arm Preacher Curl demonstration · © GymiaFit
Cable One Arm Preacher Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable One Arm Preacher Curl step by step
- 1Adjust the cable machine so that the preacher curl pad is at chest height.
- 2Stand facing the cable machine with your feet shoulder-width apart.
- 3Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
- 4Keep your back straight and your core engaged.
- 5Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
- 6Pause for a moment at the top of the movement, squeezing your biceps.
- 7Slowly lower the cable handle back to the starting position.
- 8Repeat for the desired number of repetitions.
- 9Switch arms and repeat the exercise.
A free workout that uses it
Cable One Arm Preacher Curl — questions
What muscles does the Cable One Arm Preacher Curl work?
The Cable One Arm Preacher Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable One Arm Preacher Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Preacher Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Preacher Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Preacher Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.