Biceps
Single Arm Cable Preacher Curl
The Single Arm Cable Preacher Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.
How to do it
- Place a preacher bench in front of a low pulley and clip a single handle to the cable.
- Sit at the bench and lay the back of the working upper arm on the pad.
- Take the handle with the palm up so the cable runs from the pulley to the hand.
- Curl the handle up toward the shoulder while the arm stays on the pad.
- Lower slowly until the elbow is almost straight, then switch arms after the set.
Tips
- Keep the cable taut at the bottom, the cable keeps tension where a dumbbell would not.
- Hold the top of the pad with the free hand to stay square.
Common mistakes
- Turning the shoulders away from the pad to pull the handle up.
- Letting the arm straighten fully and relax at the bottom.
Muscles worked by the Single Arm Cable Preacher Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
With the arm in front of the body the short head is favoured and the swing is gone. One arm at a time. Braced on a preacher pad. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Single Arm Cable Preacher Curl alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Single Arm Cable Preacher Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Single Arm Cable Preacher Curl good for beginners?
The Single Arm Cable Preacher Curl is rated intermediate. If you are new, learn the Cable Preacher Curl first and build up from there.
What is a good alternative to the Single Arm Cable Preacher Curl?
For example the Cable Preacher Curl, Preacher Curl and EZ Bar Preacher Curl. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Cable Preacher Curl harder?
Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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