Smart Workout Diary

Cable One-Arm Preacher Curl

The cable one-arm preacher curl is an isolation exercise performed with one arm supported on a preacher bench while curling a cable handle. It primarily trains the biceps through a controlled elbow-flexion movement and can support arm-strength and muscle-building goals.

Demonstration

Cable One-Arm Preacher Curl — demonstration 1
Cable One-Arm Preacher Curl — demonstration 2

Instructions

  1. Set the cable: Attach a single handle to a low pulley and position a preacher bench facing the cable so the working arm can rest securely on the pad.
  2. Set up: Hold the handle with an underhand grip and place the back of your upper arm firmly against the pad. Keep your chest close to the bench and your wrist neutral.
  3. Start extended: Begin with the elbow almost straight, maintaining a slight bend rather than forcefully locking it. Keep the shoulder still.
  4. Curl the handle: Exhale as you flex the elbow and bring the handle toward your shoulder. Squeeze the biceps without lifting the upper arm from the pad.
  5. Lower with control: Inhale and slowly return to the starting position, keeping cable tension and avoiding a sudden drop. Complete the repetitions, then switch arms.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the upper arm planted: Do not let the elbow or upper arm slide off the pad to gain momentum.
  2. Use a manageable load: Choose resistance that allows a smooth lowering phase without twisting the wrist or shoulder.
  3. Control the full range: Avoid bouncing out of the bottom or forcing the elbow into a hard lockout.
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