What muscles does the Cable One-Arm Reverse Preacher Curl work?

This exercise primarily targets the biceps, with a strong emphasis on the brachialis and brachioradialis in the forearm due to the reverse grip. It also engages stabilizing muscles in the wrist and elbow.

What equipment do I need for the Cable One-Arm Reverse Preacher Curl, and are there alternatives?

You’ll need a preacher curl bench and a cable machine with a single handle attachment. If a cable machine isn’t available, you can perform a similar movement with an EZ curl bar or dumbbell, though the cable provides more consistent tension.

Is the Cable One-Arm Reverse Preacher Curl suitable for beginners?

Yes, beginners can perform this exercise safely if they start with light weight and focus on proper form. The preacher bench helps stabilize the arm, making it easier to control the movement and reduce the risk of injury.

What are common mistakes to avoid during the Cable One-Arm Reverse Preacher Curl?

Common errors include lifting the shoulder off the pad, bending the wrist excessively, and using momentum to pull the weight. To avoid these, keep your upper arm fixed, maintain a neutral wrist, and move slowly through the full range of motion.

How many sets and reps should I do for the Cable One-Arm Reverse Preacher Curl?

For muscle growth, aim for 3–4 sets of 8–12 reps per arm with challenging but controlled weight. For endurance or toning, 2–3 sets of 12–15 reps at a lighter load can be effective.

What safety considerations should I keep in mind with this exercise?

Avoid overloading the cable, as excess weight can strain your elbow and wrist. Always maintain smooth, controlled movement and use a secure grip to prevent the handle from slipping.

Are there variations of the Cable One-Arm Reverse Preacher Curl I can try?

You can vary the movement by using a rope attachment for a different grip or performing it on a flat bench with a dumbbell for a similar reverse curl effect. Adjusting grip width and cable height can also change muscle activation.

Cable One-Arm Reverse Preacher Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit on a preacher curl bench with one arm resting on the pad and grasp a low cable handle using an overhand grip. Keeping your wrist straight and upper arm still, curl the handle upward by bending your elbow, then lower it back down slowly. Focus on controlled movement and avoid letting your shoulder lift off the pad.

Step-by-Step Instructions

Sit on a preacher curl bench and adjust the seat height so your arm rests comfortably on the pad with your elbow slightly bent.
Attach a cable handle to the low pulley of a cable machine and set the weight to your desired resistance.
Grab the handle with an overhand (pronated) grip using one hand. Your palm should face downward.
Start with your arm fully extended, keeping your wrist straight and your shoulder stable.
Slowly curl the handle upward by contracting your biceps, keeping your upper arm stationary and only moving your forearm.
Continue curling until your forearm is perpendicular to the floor or as far as your range of motion allows.
Pause briefly at the top of the movement, squeezing your biceps.
Slowly lower the handle back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Preacher Curl

Biceps

Bench • Strength Machine

Cable One-Arm Preacher Curl

Biceps

Bench • Strength Machine

Dumbbell Preacher Curl

Biceps

Bench • Dumbbell

EZ Barbell Close-Grip Preacher Curl

Biceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Cable One-Arm Reverse Preacher Curl work?: This exercise primarily targets the biceps, with a strong emphasis on the brachialis and brachioradialis in the forearm due to the reverse grip. It also engages stabilizing muscles in the wrist and elbow.
What equipment do I need for the Cable One-Arm Reverse Preacher Curl, and are there alternatives?: You’ll need a preacher curl bench and a cable machine with a single handle attachment. If a cable machine isn’t available, you can perform a similar movement with an EZ curl bar or dumbbell, though the cable provides more consistent tension.
Is the Cable One-Arm Reverse Preacher Curl suitable for beginners?: Yes, beginners can perform this exercise safely if they start with light weight and focus on proper form. The preacher bench helps stabilize the arm, making it easier to control the movement and reduce the risk of injury.
What are common mistakes to avoid during the Cable One-Arm Reverse Preacher Curl?: Common errors include lifting the shoulder off the pad, bending the wrist excessively, and using momentum to pull the weight. To avoid these, keep your upper arm fixed, maintain a neutral wrist, and move slowly through the full range of motion.
How many sets and reps should I do for the Cable One-Arm Reverse Preacher Curl?: For muscle growth, aim for 3–4 sets of 8–12 reps per arm with challenging but controlled weight. For endurance or toning, 2–3 sets of 12–15 reps at a lighter load can be effective.
What safety considerations should I keep in mind with this exercise?: Avoid overloading the cable, as excess weight can strain your elbow and wrist. Always maintain smooth, controlled movement and use a secure grip to prevent the handle from slipping.
Are there variations of the Cable One-Arm Reverse Preacher Curl I can try?: You can vary the movement by using a rope attachment for a different grip or performing it on a flat bench with a dumbbell for a similar reverse curl effect. Adjusting grip width and cable height can also change muscle activation.