Cable One Arm Preacher Curl

Setup

1. 01Place a preacher bench facing a low pulley and attach a D-handle.
2. 02Sit with the chest against the pad and the working upper arm flat on the sloped surface.
3. 03Grip the handle underhand with the arm extended down the pad.
4. 04Check that the cable is taut in the fully extended position.

Execution

1. 01Curl the handle up until the forearm is just short of vertical.
2. 02Squeeze the biceps at the top without lifting the upper arm off the pad.
3. 03Lower slowly to a full but controlled elbow extension.
4. 04Finish the set, then repeat on the other arm.

Checkpoints

• -The back of the upper arm stays in full contact with the pad.
• -Full extension is reached each rep without slamming into lockout.
• -Shoulder stays down; no shrug to finish reps.
• -Constant cable tension at the bottom where dumbbells go slack.

Common mistakes

• -Lifting the elbow off the pad at the top of the rep.
• -Bouncing out of the stretched bottom position.
• -Curling past the point of tension and resting at the top.
• -Twisting the torso to help the weaker arm.