Intermediate
CABLE ONE ARM PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Adjust the cable machine so that the preacher curl pad is at chest height.
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Step:2 Stand facing the cable machine with your feet shoulder-width apart.
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Step:3 Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
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Step:4 Keep your back straight and your core engaged.
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Step:5 Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
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Step:6 Pause for a moment at the top of the movement, squeezing your biceps.
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Step:7 Slowly lower the cable handle back to the starting position.
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Step:8 Repeat for the desired number of repetitions.
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Step:9 Switch arms and repeat the exercise.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
