Biceps · Cable · Intermediate

How to do Preacher Curl (Cable, One Arm)

The cable one arm preacher curl is an isolation exercise targeting the biceps using a cable machine and a preacher curl pad. It emphasizes strict form and constant tension on the biceps throughout the movement.

Preacher Curl (Cable, One Arm) demonstration

Primary muscle: Biceps
Also works: Forearms
Equipment: Cable
Level: Intermediate
Category: Biceps

How to do Preacher Curl (Cable, One Arm), step by step

Adjust the cable machine so that the preacher curl pad is at chest height.
Stand facing the cable machine with your feet shoulder-width apart.
Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
Keep your back straight and your core engaged.
Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
Pause for a moment at the top of the movement, squeezing your biceps.
Slowly lower the cable handle back to the starting position.
Repeat for the desired number of repetitions.
Switch arms and repeat the exercise.

Muscles worked

Preacher Curl (Cable, One Arm) works your biceps as the main mover, with help from your forearms.

Track Preacher Curl (Cable, One Arm) in SPLYT

Preacher Curl (Cable, One Arm) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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