Cable One Arm Preacher Curl

BicepsCableIntermediate
Attach a single grip handle to a low cable pulley machine. Position yourself facing away from the machine, with your back against the pad of a preacher curl bench. Place your working arm over the top of the bench, gripping the handle with an underhand grip. Extend your arm fully, allowing it to hang straight down. As you exhale, curl the handle towards your shoulder while keeping your upper arm stationary. Inhale and slowly lower the handle back to the starting position. Repeat for the desired number of reps and then switch sides.

How to perform the Cable One Arm Preacher Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Preacher Curl using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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