Arms · Cable
Cable One Arm Preacher Curl
How to do the cable one arm preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Set a preacher bench beside a low cable pulley and rest one arm on the pad with a single handle in hand, palm up. Curl the handle toward your shoulder, squeezing your biceps, then lower it under control to a near-full stretch before repeating and switching arms.
- 1Feel an isolated biceps contraction with constant cable tension
- 2Lower slowly to feel a stretch at the bottom without losing tension
- 3Keep your upper arm pinned flat to the pad through a full range
Common mistakes
- Don't lift your elbow off the pad or swing your body
- Avoid cutting the range short; extend almost fully at the bottom
- Don't let your wrist bend back under the cable load
Muscles worked
The cable one arm preacher curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable one arm preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.