Single-Arm Cable Preacher Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Cable Station
• Preacher Bench

Technique

1. Place a preacher bench in front of a low pulley and attach a single D-handle.
2. Rest one upper arm on the pad and hold the handle with the thumb pointing up.
3. Curl up until the forearm is near vertical, keeping the thumb up.
4. Lower slowly until the arm is almost straight.
5. Finish the set, then switch arms.

Cues

• Keep the wrist straight.
• Keep the elbow planted on the pad.
• Pause briefly at the top; the cable keeps tension there.

Common mistakes

• Rotating the forearm so the palm turns up during the curl.
• Dropping fast into a locked-out elbow.
• Lifting the elbow off the pad.

Variations

• Cable Reverse Preacher Curl
• Single-Arm Cable Preacher Curl
• Single-Arm Cable Reverse Preacher Curl
• One-Arm Rope Cable Preacher Curl
• Rope Cable Preacher Curl

Alternatives

• Preacher Curl
• Machine Biceps Curl