Exercise guide
Cable One Arm Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Cable One Arm Preacher Curl provides constant tension throughout the entire range of motion, isolating the biceps while the bench prevents momentum for maximum muscle fiber recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a preacher bench in front of a low cable pulley and attach a single D-handle.
- Adjust the bench height so your armpit rests comfortably against the top of the pad.
- Grasp the handle with an underhand (supinated) grip and extend your arm fully over the pad.
- Ensure your triceps are flush against the cushion and your feet are firmly planted for stability.
How to do it
- Exhale as you curl the handle toward your shoulder by contracting your biceps, keeping your elbow pinned to the pad.
- Squeeze the bicep hard at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the weight back to the starting position over a 3-second eccentric phase.
- Stop just before your elbow fully locks out to maintain constant tension on the bicep.
Form checklist
- Keep your shoulder depressed and retracted; do not let it hunch forward toward the pulley.
- Maintain a neutral, strong wrist to avoid over-engaging the forearm muscles.
- Ensure the back of your upper arm stays in full contact with the pad throughout the set.
- Keep your torso stationary and avoid leaning back or using momentum to lift the weight.
Pro tips
- Align the cable pulley directly in line with your working shoulder to ensure a straight line of pull.
- Focus on driving the back of your arm into the pad to create a more stable base for the bicep to pull against.
Make it harder
- Perform '1.5 reps' by doing a full rep followed by a half rep from the bottom to the midpoint.
- Add a 5-second slow eccentric on the final three repetitions of each set.
Frequently asked
- What muscles does the cable one arm preacher curl work?
- The cable one arm preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable one arm preacher curl?
- The cable one arm preacher curl uses cable.
- Is the cable one arm preacher curl good for beginners?
- The cable one arm preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.