TETSUBarbell Lying Preacher Curl vs Cable One Arm Curl
The Barbell Lying Preacher Curl and the Cable One Arm Curl both train the biceps as their primary muscle. The Barbell Lying Preacher Curl uses a barbell while the Cable One Arm Curl uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lying Preacher Curl | Cable One Arm Curl | |
|---|---|---|
| Primary muscle | biceps | biceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms | forearms |
| Equipment | barbell | cable |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Lying Preacher Curl — first steps
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Cable One Arm Curl — first steps
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palm facing up.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lying Preacher Curl lets you load the heaviest weights and progress in small, steady jumps. The Cable One Arm Curl keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the biceps adapting.
Full form guides
Common questions
Is the Barbell Lying Preacher Curl better than the Cable One Arm Curl?
Neither is universally better — both train the biceps as the primary mover. The Barbell Lying Preacher Curl lets you load the heaviest weights and progress in small, steady jumps, while the Cable One Arm Curl keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Lying Preacher Curl and the Cable One Arm Curl in the same program?
Yes, but usually not in the same session — they overlap heavily on the biceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Lying Preacher Curl and the Cable One Arm Curl work the same muscles?
Yes — the primary muscle is the same (biceps) and both rely on the same supporting muscles: forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.