Single Arm Cable Reverse Preacher Curl
In SetGrip: Cable Reverse 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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Combining an overhand grip, a preacher pad, and a low cable leaves the brachioradialis nowhere to hide: the pad stops elbow movement, the cable holds tension everywhere, and the grip is the weakest of the curling positions. Work one arm at a time and expect small weight jumps to matter.
How to do the Single Arm Cable Reverse Preacher Curl
- Adjust the cable machine so that the pulley is at the lowest position.
- 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 bench pad.
- Keep your back straight and your core engaged throughout the exercise.
- Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.
- Pause for a moment at the top of the movement, squeezing your bicep.
- 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
Primary
Biceps · Arms
The biceps bend the elbow and turn the palm up, so they work hardest when the palms face up; hammer and reverse grips shift more of the work to the forearm muscles.
Secondary
- Forearms — The brachioradialis and forearm flexors take over on hammer and reverse curls and assist on every other variation.
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.
Where it fits in a workout
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 a triceps pushdown or extension.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without cable
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.