Cable One Arm Reverse Preacher Curl

Setup

1. 01Place a preacher bench facing a low pulley and attach a D-handle.
2. 02Grip the handle with an overhand (pronated) grip.
3. 03Rest the working upper arm on the pad with the arm extended.
4. 04Set the chest against the pad and keep the wrist straight.

Execution

1. 01Curl the handle up while keeping the palm facing down.
2. 02Stop just short of vertical to keep tension on the forearm flexors.
3. 03Lower slowly to full extension without letting the wrist collapse.
4. 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.