Single-Arm Cable Preacher Curl

BicepsCable Crossover, Preacher Bench

This unilateral isolation exercise targets the bicep using a cable machine and a preacher bench. The angled arm pad eliminates momentum while keeping constant tension on the muscle to balance arm strength.

How to do it

1Position a preacher bench in front of a low cable pulley and attach a single handle.

2Sit down, press the back of your working upper arm firmly against the pad, and grab the handle with an underhand grip.

3Curl the handle toward your shoulder using your bicep.

4Pause briefly at the top to squeeze your bicep hard.

5Lower the handle slowly, leaving a slight bend in your elbow at the bottom.

Common mistakes

Lifting your elbow or upper arm off the pad, taking isolation away from the bicep.

Completely locking out your elbow at the bottom, placing dangerous strain on the joint and tendons.

Swinging your torso to create momentum instead of isolating the muscle.

Breathing

Inhale as you lower the handle. Exhale as you curl the weight up.

Make it harder or easier

To make it easier, lighten the weight on the stack and focus on control. To make it harder, add a pause halfway through each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.