The Cable One Arm Preacher Curl is a resistance training exercise specifically targeting the biceps. This exercise is performed using a cable machine with a preacher curl attachment, which helps isolate the biceps and prevents swinging or cheating during the movement.
How to perform
Step by step instructions for the Cable One Arm Preacher Curl:1. Adjust the preacher curl attachment on the cable machine to the appropriate height so that your upper arm is fully supported throughout the movement.
2. Attach a single handle to the cable machine at the lowest setting and select an appropriate weight.
3. Stand facing the machine with your feet shoulder-width apart and grasp the handle with an underhand grip.
4. Rest your upper arm on the preacher pad, ensuring that your chest is lifted and your back is straight.
5. Position your elbow at a 90-degree angle and keep it stationary throughout the exercise.
6. Exhale as you curl the handle towards your shoulder, contracting your bicep muscle at the top of the movement.
7. Hold the contraction for a moment before slowly lowering the handle back to the starting position, while inhaling.
8. Repeat for the desired number of repetitions before switching to the other arm.
9. Remember to maintain proper form throughout the exercise to maximize the effectiveness and prevent injury.
10. Perform 3-4 sets of 8-12 repetitions on each arm, gradually increasing the weight as you become stronger.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.