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One-Arm Cable Reverse Preacher Curl
A single-arm preacher curl with an overhand grip on a low cable, shifting emphasis from the biceps to the brachioradialis and brachialis while the pad enforces strict form.
ArmsCableElbow flexion
GoLightWeight mediacable-one-arm-reverse-preacher-curl
Demonstration coming soon
Primary
BrachioradialisBrachialis
Secondary
Biceps brachiiForearm extensors
Equipment
Cable
Pattern
Elbow flexion
Setup
- 01Place a preacher bench facing a low pulley and attach a D-handle.
- 02Grip the handle with an overhand (pronated) grip.
- 03Rest the working upper arm on the pad with the arm extended.
- 04Set the chest against the pad and keep the wrist straight.
Execution
- 01Curl the handle up while keeping the palm facing down.
- 02Stop just short of vertical to keep tension on the forearm flexors.
- 03Lower slowly to full extension without letting the wrist collapse.
- 04Complete all reps, then switch arms.
Checkpoints
- -Grip stays fully pronated for the entire rep.
- -Wrist stays neutral and rigid, not curled or extended.
- -Upper arm never leaves the pad.
- -Cable tension is present through the full range.
Common mistakes
- -Letting the wrist bend back under the load.
- -Rotating toward a neutral grip as fatigue builds.
- -Using biceps-curl loads; the reverse grip is significantly weaker.
- -Lifting the elbow off the pad to finish reps.
Programming notes
- -Use 2 to 3 sets of 10 to 15 reps per arm with modest loads.
- -A smart pick for forearm and elbow health alongside heavy pulling work.
- -Slot it after primary biceps work rather than before.
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