Cable Standing Single-Arm Preacher Curl

1. Setup:

   • Adjust the height of the cable machine so that the handle is at a low position.

   • Position a preacher curl bench in front of the cable machine.

2. Positioning:

   • Stand facing the cable machine with your feet shoulder-width apart.

   • Grasp the handle with one hand and take a step back to create tension in the cable.

   • Lean forward slightly and rest your upper arm on the preacher curl bench, ensuring your elbow is positioned at the edge of the bench.

3. Starting Position:

   • With your elbow supported by the bench, your forearm should be hanging straight down toward the ground while holding the handle.

   • Keep your other hand at your side or placed on your hip for balance.

4. Movement:

   • Exhale as you slowly curl the handle up toward your shoulder, keeping your elbow stationary on the bench.

   • Ensure you are using your bicep to perform the movement, avoiding any shoulder movement.

   • Hold the peak contraction for a moment at the top of the curl.

5. Return:

   • Inhale as you slowly lower the handle back to the starting position, fully extending your arm without locking your elbow.

6. Repetition:

   • Repeat for the desired number of repetitions (typically 10-15).

   • Switch arms and repeat the exercise on the other side.

Tips:

• Maintain a slow and controlled movement throughout the exercise.

• Keep your back straight and avoid using momentum to lift the weight.

• Start with a lighter weight to ensure proper form and technique.