Cable Standing Single Arm Preacher Curl

Muscles worked

Setup

1. Position a preacher bench (or an incline bench set to 60-75 degrees) facing a low cable pulley.
2. Attach a D-handle to the cable and stand behind the bench with a staggered stance for stability.
3. Place your working arm over the pad so your armpit is hooked over the top edge and your triceps are flat against the surface.
4. Grip the handle with an underhand (supinated) grip, ensuring your wrist is straight and aligned with your forearm.

How to do it

1. Exhale as you curl the handle toward your chin, focusing on moving only the forearm while keeping the upper arm pinned to the pad.
2. Squeeze the bicep forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the weight over a 2-3 second count until your arm is nearly fully extended.
4. Maintain a slight bend in the elbow at the bottom to keep constant tension on the muscle before starting the next rep.

Form checklist

• Keep your armpit firmly pressed against the top of the pad throughout the entire set.
• Avoid rocking your torso or pulling your shoulder back to assist the lift.
• Ensure your wrist remains neutral and does not 'cheat' by curling toward your forearm.
• Keep your elbow and shoulder in a straight line to prevent the arm from flared outward.

Pro tips

• Turn your pinky finger slightly outward (supination) at the top of the movement to intensify the contraction of the bicep's short head.
• Because the cable provides constant tension, focus on the very bottom of the rep where the bicep is fully stretched to trigger more growth.

Make it harder

• Implement '1.5 reps' by performing a full curl, lowering halfway, curling back to the top, and then lowering all the way down.
• Use a slow 4-second eccentric phase to maximize mechanical tension and metabolic stress.

Frequently asked

What muscles does the cable standing single arm preacher curl work?

The cable standing single arm preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable standing single arm preacher curl?

The cable standing single arm preacher curl uses cable.

Is the cable standing single arm preacher curl good for beginners?

The cable standing single arm preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps