TETSUCable One Arm Preacher Curl
The Cable One Arm Preacher Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 9 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
cable
How to do the Cable One Arm 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.
Common questions
What muscles does the Cable One Arm Preacher Curl work?
The Cable One Arm Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable One Arm Preacher Curl?
You need a cable machine to perform the Cable One Arm Preacher Curl.
How many sets and reps of the Cable One Arm Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable One Arm Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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