Cable One Arm Reverse Preacher Curl

Also known as: one arm cable reverse preacher curl

Advanced

Biceps

Cable

What Cable One Arm Reverse Preacher Curl really gives you is muscle you built on purpose, driven by unbroken cable tension.

How to do Cable One Arm Reverse Preacher Curl

Adjust the cable machine so that the pulley is at the lowest position.
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 bench pad.
Keep your back straight and your core engaged throughout the exercise.
Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.
Pause for a moment at the top of the movement, squeezing your bicep.
Slowly lower the cable handle back to the starting position.
Repeat for the desired number of repetitions.

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Cable One Arm Reverse Preacher Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable One Arm Reverse Preacher Curl Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Cable One Arm Reverse Preacher Curl

Easier progression

Barbell Standing Wide Grip Biceps Curl

Swap Cable One Arm Reverse Preacher Curl For

Dumbbell Seated Alternate Hammer Curl On Exercise Ball

Band One Arm Overhead Biceps Curl

Lever Reverse Grip Preacher Curl

Cable One Arm Reverse Preacher Curl — Frequently Asked Questions

How do you do the Cable One Arm Reverse Preacher Curl?

Adjust the cable machine so that the pulley is at the lowest position. 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 bench pad. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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

The Cable One Arm Reverse Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable One Arm Reverse Preacher Curl good for beginners?

Not usually. The Cable One Arm Reverse Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable One Arm Reverse Preacher Curl?

Try the Dumbbell Seated Alternate Hammer Curl On Exercise Ball, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable One Arm Reverse Preacher Curl the same as the one arm cable reverse preacher curl?

Yes. The Cable One Arm Reverse Preacher Curl is also commonly called the one arm cable reverse preacher curl. Different gyms and training programs label it differently, but "one arm cable reverse preacher curl" refer to this same movement.