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Cable One Arm Preacher Curl

Cable One Arm Preacher Curl

The Cable One Arm Preacher Curl is a fantastic exercise that primarily targets your biceps, helping you achieve those well-defined, strong upper arms. This exercise is performed using a cable machine and a preacher curl attachment. The preacher curl attachment provides stability and isolates the bicep muscles, allowing for a more targeted workout. By using one arm at a time, the Cable One Arm Preacher Curl helps to correct any muscle imbalances that may exist between your left and right biceps. This exercise also engages the stabilizer muscles in your shoulder and forearm, contributing to enhanced overall upper body strength. The cable machine offers variable resistance throughout the entire range of motion, ensuring that your biceps receive constant tension and optimal muscle stimulation. This can lead to improved muscle growth and definition over time. Additionally, the Cable One Arm Preacher Curl places less stress on your lower back compared to traditional free weight bicep exercises, making it a suitable choice for individuals with lower back concerns. To maximize the benefits of the Cable One Arm Preacher Curl, it is essential to maintain proper form and a controlled movement throughout the exercise. Remember to engage your core muscles for stability, exhale during the lifting phase, and inhale as you lower the weight. Adjust the cable machine to an appropriate weight for your fitness level and gradually increase the resistance as needed to continually challenge your muscles. Incorporating the Cable One Arm Preacher Curl into your workout routine can help you develop stronger, more defined biceps. However, it is important to remember that variety is key to a well-rounded fitness program. Be sure to incorporate exercises that target other muscle groups as well to achieve a balanced physique.


  • Begin by setting up a cable machine with an appropriate weight stack and attaching a single handle attachment to the lower pulley.
  • Sit down on the preacher curl bench and adjust the seat height so that your upper arm rests comfortably on the pad, with your shoulder positioned against the pad and your elbow hanging off the edge.
  • Grasp the handle with an underhand grip, with your palm facing up. Your arm should be fully extended and perpendicular to the floor.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Keep your upper arm pressed against the pad and exhale as you slowly curl the handle towards your shoulder, keeping your wrist in a straight position.
  • Focus on contracting your biceps and squeezing at the top of the movement.
  • Pause for a moment at the top of the movement, then inhale as you gradually lower the handle back to the starting position with control.
  • Repeat for the desired number of repetitions and then switch sides.
  • Remember to always use proper form and control the weight throughout the entire exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize muscle activation.
  • Engage your core and maintain a stable body position to prevent unnecessary strain on the back.
  • Gradually increase the weight and resistance over time to continue challenging your muscles.
  • Incorporate both slow and controlled movements as well as explosive contractions for optimal muscle development.
  • Ensure that your elbow is fully extended before starting each rep to get a full range of motion.
  • Use a variety of grip options such as supinated, neutral, and pronated to target different muscles in your arm.
  • Remember to breathe consistently throughout the exercise to maintain oxygen flow to the muscles.
  • Keep your wrist in a neutral position to avoid wrist pain or injury.
  • Avoid excessively swinging or using momentum to lift the weight; rely solely on your bicep strength.
  • Stay consistent with your training, aiming for 2-3 sessions per week, to see continuous improvement.


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