Are you struggling to develop your bicep muscles with traditional bicep curls? Perhaps you have hit a plateau in your bicep growth and need to switch up your routine. One exercise that might solve your problem is the one arm preacher cable curl. Many people struggle with bicep growth because they aren’t properly isolating the muscle or using enough weight to see significant progress. However, this exercise can help improve your form and allow you to use heavier weights to maximize your gains. In this blog post, we will dive into the details of how to perform the one arm preacher cable curl correctly and provide tips to help you achieve bigger, stronger biceps.
One Arm Preacher Cable Curl Summary
- Primary Muscles: Brachialis
- Secondary Muscles: Biceps Brachii, and Brachioradialis
- Equipment: Cable Machine with Single D-Handle and Preacher Bench
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
One Arm Preacher Cable Curl Instructions
- Setup a preacher curl bench in front of a low cable pulley and a single-hand grip.
- Sit on the preacher bench, placing the back of your arm on the pad with your palm up and grip in hand.
- Raise the grip upward toward your shoulder of the same side.
- Next, lower the grip extending your arm fully.
- Repeat these curls for a complete set with one side, then switch sides.
Video Tutorial
One Arm Preacher Cable Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of One Arm Preacher Cable Curl
The One Arm Preacher Cable Curl is an effective exercise for targeting the brachialis, a muscle located underneath the biceps. This exercise can help to strengthen and develop the brachialis, giving the arm a more aesthetically pleasing look. It can also improve elbow flexion strength and stability, as well as overall arm strength. Furthermore, this exercise can help to increase the size of the arms, and can be done with a variety of weights and intensities to ensure that it can fit into any strength training or fitness routine.
Tips for Performing One Arm Preacher Cable Curl
Your at the right place if you’re motivated to enhance your one arm preacher cable curl execution. Using these suggestions can allow you to maximize the advantages of this amazing workout. In addition to strengthening your biceps muscles, increasing movability, and also a reduced possibility of injury can all be accomplished with this exercise. Let’s begin and take a look at how these suggestions will benefit you.
- Make sure to use a weight that is appropriate for your strength level: Starting with too heavy of a weight can lead to poor form and injury.
- Keep your upper arm stationary, and focus on using the elbow to curl the weight: This will help you isolate the bicep muscle for maximum benefit.
- Keep a slow, controlled motion throughout the entire exercise: This will help you engage the muscle more effectively and help prevent injury.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from mistakes can mean the difference between a productive workout and an injury when executing one arm preacher cable curl. From bad form to not keeping your core engaged, these errors can reduce the productiveness of the exercise and can even raise your risk for injury. Don’t worry, though, it’s not at all difficult as it might seem. You can execute the exercise safely and efficiently by understanding the errors to avoid and by executing the proper steps. So it is time for you to optimize the impact of this exercise and enjoy the advantages of a productive workout.
- Not using proper form: Poor form can lead to injury and ineffective results, so it is important to learn the correct posture and technique for the exercise before attempting it.
- Using too much weight: It is important to use the correct weight for your fitness level, as using too much weight can result in injury or poor form.
- Not keeping the elbows stationary: Keeping the elbows stationary during the exercise will ensure that the right muscles are worked and will help to maximize the effectiveness of the exercise.
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Variations and Complementary Exercises
This exercise can be quite intense for the biceps, so it is important to vary your workouts and use alternative exercises for the same muscle group. To help you find the best exercises to supplement your One Arm Preacher Cable Curl workout, here are a few variations, complementary, and alternative exercises that work similar muscles.
Cable Concentration Curl
The Cable Concentration Curl is a great complementary or alternative exercise to the One Arm Preacher Cable Curl. This exercise primarily targets the biceps and can be done using a cable machine with an adjustable handle. It is performed by sitting on a bench and positioning the feet on either side of the cable machine. Then, grab the handle with one hand and move the elbow to the side of the body. Next, curl the weight up towards your shoulder, making sure to keep the upper arm still and only move from the elbow joint. Make sure to maintain control of the weight as you lower it back to the starting position. The Cable Concentration Curl is an excellent exercise for isolating the biceps and is a great alternative to One Arm Preacher Cable Curl.
Concentration Curls With Bands
Concentration Curls with Bands is a great alternative or complementary exercise to the One Arm Preacher Cable Curl. This exercise allows you to increase the intensity of the curl by adding tension to the band. You can also adjust the resistance of the band to your own strength level and work both arms independently. You will be able to increase the range of motion with this exercise, and you can also focus on the eccentric part of the curl. This exercise is great for targeting the bicep and can help you build size and strength.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl is a great alternative or complementary exercise to the One Arm Preacher Cable Curl. It works the same muscle groups, but the isolated focus of the Dumbbell Concentration Curl works the bicep more effectively. The Dumbbell Concentration Curl is a seated exercise that targets the bicep muscle by focusing on the full range of motion. Additionally, the exercise can be done with one or two dumbbells at a time, allowing for further customization of the workout. With its focused attention on the bicep and its ability to be tailored to individual needs, the Dumbbell Concentration Curl is an excellent addition to any arm workout routine.
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Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an excellent exercise to complement or substitute the One Arm Preacher Cable Curl. This exercise focuses on the biceps, while also engaging the core and shoulders. To perform this exercise, start with a dumbbell in each hand, palms facing each other. Keep your elbows close to your sides and curl one dumbbell up towards your shoulder. Then, rotate the dumbbell across your body to the opposite shoulder. Return to the start position and repeat with the other arm. This exercise is great for developing strength in the biceps and shoulders, and also for building stability in the core.
Dumbbell Curl
The dumbbell curl is an excellent complementary or alternative exercise to the one arm preacher cable curl. This exercise works the same muscle groups as the cable curl, with the added benefit of working on unilateral strength and coordination. The dumbbell curl requires more stabilization and balance than the cable curl, so it is a great way to challenge yourself even further. It can also be done with a variety of different hand positions, which will target different areas of the biceps.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is a great exercise for targeting the same muscles as the One Arm Preacher Cable Curl, but with a different movement. The Dumbbell Hammer Curl involves gripping two dumbbells at your sides with a neutral grip and curling them up towards your chest. This exercise is ideal for targeting the brachialis and brachioradialis muscles, as well as working on your grip strength. It can be used as a complementary exercise to the One Arm Preacher Cable Curl or as an alternative exercise to further diversify your workout.
Find More Arms Exercises Here
Opposing Complementary Exercises
To further strengthen and build muscle mass, it is important to include exercises that work the opposing muscle groups. Working opposing muscle groups helps to balance the body and prevent injury. Below are a few exercises that will help to complement the exercise One Arm Preacher Cable Curl by working the opposing muscles.
Cable Tricep Kickbacks
The Cable Tricep Kickback is the perfect complement to the One Arm Preacher Cable Curl as it works the opposing muscle group. This exercise targets the triceps, specifically the long head of the triceps, which is responsible for elbow extension. To perform this exercise, start with a cable machine set at a low weight. Stand with your left side facing the machine, and hold the handle with your left hand. Keeping your upper arm still, extend your arm behind you until your elbow is straight. Hold for one second, then return to the starting position. This exercise should be done slowly and with control in order to get the most out of it.
Dumbbell Close Grip Bench Press
The Dumbbell Close Grip Bench Press is an effective exercise to pair with the One Arm Preacher Cable Curl, as it uses the opposing muscle group to create balance and increase muscle growth. This exercise focuses on the triceps and shoulders, as you press the weights up with your arms close together. By pairing this with the One Arm Preacher Cable Curl, which focuses on the biceps and forearms, you can create a balanced workout that targets both sets of muscles. This will not only help you build strength in those areas, but will also reduce the risk of injury by creating a balanced physique.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is a great complementary exercise to the One Arm Preacher Cable Curl. This triceps exercise is performed on a decline bench, allowing the arms to be extended behind the body as you lower the weight. This exercise isolates the triceps muscles, which are the opposing muscle group of the biceps used in the One Arm Preacher Cable Curl. As you extend the arms, focus on keeping your elbows close to your sides and feel the contraction of your triceps. Doing this exercise in combination with the One Arm Preacher Cable Curl will help to create a balanced upper body workout.
Get Fit with One Arm Preacher Cable Curls
One arm preacher cable curls are a great exercise for building strength in your biceps. Using a cable machine allows for a continuous resistance throughout the entire movement, leading to greater muscle activation. When performing this exercise, focus on maintaining proper form and avoiding cheating by using momentum. Keep your elbow stationary and contract your biceps as you bring the weight up towards your shoulder. With consistency and dedication, one arm preacher cable curls can help you achieve strong and toned arms.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Cable Exercises
