Single Arm Cable Preacher Curls

Single Arm Cable Preacher Curls

Type: Isolation Muscle: Biceps Equipment: Cable

A one-arm curl that isolates the biceps with arm support.

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+Keeps focus on each biceps
+Provides steady resistance throughout
–Arm support limits natural movement
–Elbow discomfort may occur with heavy loads

This exercise targets:

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Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a preacher bench in front of a low cable; attach a single handle
Sit with armpit snug on the pad; grab the handle underhand, wrist straight
Keep chest tall, shoulder down, upper arm glued to the pad
Curl the handle toward your shoulder by squeezing your biceps
Pause and squeeze at the top without lifting the elbow off the pad
Lower slowly to a full stretch, keeping tension; don’t lock out hard
Exhale up, inhale down; control every rep, no swinging or shrugging
Match reps on both arms; use weight you can control