Exercise guide · Intermediate · Compound
Cable One Arm Preacher Curl: How to Do It & Muscles Worked
The cable one arm preacher curl is an isolation exercise targeting the biceps using a cable machine and a preacher curl pad. It emphasizes strict form and constant tension on the biceps throughout the movement.
How to do the cable one arm preacher curl
- Step 1: Adjust the cable machine so that the preacher curl pad is at chest height.
- Step 2: Stand facing the cable machine with your feet shoulder-width apart.
- Step 3: Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
- Step 4: Keep your back straight and your core engaged.
- Step 5: Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
- Step 6: Pause for a moment at the top of the movement, squeezing your biceps.
- Step 7: Slowly lower the cable handle back to the starting position.
- Step 8: Repeat for the desired number of repetitions.
- Step 9: Switch arms and repeat the exercise.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Cable One Arm Preacher Curl alternatives
More exercises that train the biceps as their main target:
-
Athletic Cable Overhead Curl on Exercise Ball
Biceps · Cable · Intermediate compound -
Barbell Drag Curl
Biceps · Barbell · Intermediate compound -
Barbell Lying Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Prone Incline Curl
Biceps · Barbell · Intermediate compound -
Barbell Reverse Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Seated Close-Grip Concentration Curl
Biceps · Barbell · Intermediate compound -
Barbell Standing Concentration Curl
Biceps · Barbell · Intermediate compound -
Cable Drag Curl
Biceps · Cable · Intermediate compound
More biceps exercises
-
Barbell Curl
Biceps · Barbell · Beginner compound -
Dumbbell Biceps Curl
Biceps · Dumbbell · Beginner compound -
Band Alternating Biceps Curl
Biceps · Band · Beginner compound -
Band Concentration Curl
Biceps · Band · Beginner compound -
Band One Arm Overhead Biceps Curl
Biceps · Band · Beginner compound -
Barbell Alternate Biceps Curl
Biceps · Barbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.