Cable Single-Arm Preacher Curl
Isolate and sculpt each bicep with this preacher curl variation. Maximize your arm workout!
The Cable Single-Arm Preacher Curl mainly works the biceps, with help from the forearms. You'll need: preacher curl bench or single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Preacher Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Cable Single-Arm Preacher Curl Variations and Alternatives
How to do the Cable Single-Arm Preacher Curl
ExerciseName: Cable One Arm Preacher Curl
Start by adjusting the cable machine to the lowest setting and attach a single handle.
Position a preacher bench in front of the cable machine so that when you sit, your arm is comfortably resting on the padding and you can reach the handle with your arm fully extended.
Sit down on the preacher bench and grasp the cable handle with one hand, ensuring your palm is facing up and your arm is aligned with the cable.
With a firm grip, exhale and curl the handle up towards your shoulder, only moving your forearm and keeping your upper arm and elbow stationary on the bench.
Squeeze your biceps at the top of the curl for a moment.
Inhale and slowly lower the handle back to the starting position, fully extending your arm but maintaining tension on the biceps.
Repeat the motion for the desired number of repetitions before switching arms.
Tips: Keep your back straight and resist the temptation to use momentum to lift the weight. Perform the exercise in a controlled manner, focusing on the contraction of your biceps and not on lifting heavy weights. Make sure to adjust the weight so that it provides enough resistance to challenge your muscles while still allowing you to maintain good form.
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Cable Single-Arm Preacher Curl FAQs
What muscles does the Cable Single-Arm Preacher Curl work?
The Cable Single-Arm Preacher Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Cable Single-Arm Preacher Curl?
Preacher curl bench or single handle attachment or cable machine.
What workout day should the Cable Single-Arm Preacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Preacher Curl variations and alternatives?
Similar exercises include the Cable Incline Inner Bicep Curl, Cable Single-Arm Reverse Curl, Cable Seated Single-Arm Bicep Curl and Cable Seated Bayesian Curl.
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