Biceps exercise · cable
Cable One Arm Preacher Curl
The cable one arm preacher curl is a cable exercise that targets the biceps, with the forearms assisting.
How to do the cable one arm preacher curl
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
