Cable Single-Arm Preacher Curl

Cable Single-Arm Preacher Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Cable Single-Arm Preacher Curl is an isolation exercise that primarily targets the biceps brachii, especially the short head, and secondarily engages the brachialis. It is a beginner-level movement, great for building peak bicep strength and size through strict form and controlled movement.

This exercise is performed using a cable machine with an adjustable preacher bench. Unlike barbell or dumbbell versions, the cable provides constant resistance throughout the entire range of motion, enhancing time under tension and improving muscle engagement.

Doing this movement one arm at a time allows for better focus on the muscle contraction and helps correct imbalances between arms. It's particularly effective for lifters who want to isolate the biceps without help from shoulders or body momentum.

Instructions

  1. Set the preacher bench in front of a low pulley cable machine.
  2. Attach a single handle to the low pulley.
  3. Sit down and rest one arm over the preacher bench with your armpit snug against the top.
  4. Grab the handle with an underhand grip (palm up), arm fully extended.
  5. Curl the handle upward toward your shoulder by flexing your bicep.
  6. Pause at the top for a strong contraction.
  7. Slowly lower the weight back down until your arm is fully extended.
  8. Repeat for the desired number of reps, then switch arms.

Common Mistakes

Letting the elbow move

Shifting the elbow forward or back reduces bicep isolation and adds shoulder involvement.

Using momentum

Jerking the handle up reduces tension on the biceps and increases injury risk.

Shortening the range of motion

Not fully extending the arm at the bottom limits the stretch and growth potential.

Rushing the negative

Letting the cable pull your arm down quickly misses out on the eccentric training benefits.

Injuries

Cable Single-Arm Preacher Curl is a low to medium risk exercise when performed with proper form.

The fixed arm position reduces shoulder and lower back involvement, but improper weight selection or rushed reps can strain the elbow tendons or cause biceps tendon irritation. Gradually increase the load over time and maintain control during both the concentric and eccentric portions.

To prevent joint stress, avoid locking the elbow at the bottom or jerking the weight. Warm up with lighter curls or dynamic stretches targeting the elbow and forearm before your working sets.

Frequently Asked Questions

Q: Can I use a rope instead of a handle for this exercise?

A handle is best for stability, but a rope can work if it allows full range of motion.

Q: Is this better than dumbbell preacher curls?

Not necessarily better, but the cable provides more consistent tension throughout the lift.

Q: How many reps should I do for bicep growth?

8-12 reps per arm for 3-4 sets is a solid range for hypertrophy.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.