Single Arm Cable Preacher Curl
In SetGrip: Cable Preacher Curl (Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Pairing a preacher pad with a cable fixes the standard preacher curl's weak spot: the top of the rep, where a dumbbell stops resisting, stays loaded because the cable keeps pulling. One arm at a time also lets you stand square to the pad and stop the working shoulder from hiking.
How to do the Single Arm Cable 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Cable Preacher Curl work?
The Single Arm Cable Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Single Arm Cable Preacher Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Cable Preacher Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Cable Preacher Curl?
If you cannot do the Single Arm Cable Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Single Arm Dumbbell Hammer Preacher Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Cable Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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