Cable One Arm Reverse Preacher Curl exercise animation (Männlich)

Cable One Arm Reverse Preacher Curl

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable one arm reverse preacher curl is a single-arm strength exercise for the upper arms, performed over a preacher bench with a cable handle and an overhand (pronated) grip. The reverse grip and constant cable tension shift emphasis onto the elbow flexors and forearm, while the preacher pad removes momentum so each arm is trained through a strict range of motion.

Cable One Arm Reverse Preacher Curl: So führst du sie aus

  1. 1Set a low cable pulley and attach a single handle. Position a preacher bench so the cable line runs in front of the angled pad.
  2. 2Take the handle in one hand with an overhand, palm-down (pronated) grip and rest the back of your upper arm flat against the pad.
  3. 3Sit or stand tall, brace your core, and let the working arm extend almost fully so you feel tension at the bottom without locking out the elbow.
  4. 4Keeping your upper arm pinned to the pad, curl the handle up by bending only at the elbow until your forearm is near vertical.
  5. 5Pause briefly at the top and squeeze, keeping your wrist firm and straight throughout.
  6. 6Lower the handle under control back to the start, resisting the cable so tension stays on the muscle.
  7. 7Complete all reps on one arm, then switch the handle to the other side and repeat for an equal number of reps.

Technik-Tipps

  • Move slowly on the way down (2–3 seconds) so the cable's constant tension does the work instead of momentum.
  • Keep your upper arm flat against the pad the entire set so the elbow is the only joint that moves.
  • Hold your wrist neutral and rigid in the pronated position rather than letting it flex or roll under load.
  • Train both arms with the same weight and rep count to even out left-to-right strength differences.

Häufige Fehler

  • Lifting the upper arm off the preacher pad to swing the weight up, which uses the shoulder and removes tension from the target muscles.
  • Using too much weight and jerking the handle, which turns a strict isolation lift into a momentum-driven cheat and raises elbow strain.
  • Letting the wrist bend or break under the pronated grip, which shifts stress to the wrist and reduces work on the forearm and elbow flexors.
  • Cutting the range short by not letting the arm extend at the bottom, which limits the stretch and the strength built over the full motion.

Häufig gestellte Fragen

What muscles does the cable one arm reverse preacher curl work?

It targets the upper arms, training the elbow flexors with an overhand grip that also loads the forearm. The pronated grip emphasizes the forearm more than a standard underhand curl.

Why use a cable instead of dumbbells for the reverse preacher curl?

A cable keeps constant tension on the muscle through the whole range, including the top of the curl where a dumbbell would feel light. The single-arm setup also lets you focus on one side at a time.

How many sets and reps should I do?

For an isolation arm exercise, 3–4 sets of 10–15 reps per arm with a controlled tempo works well. Use a weight you can move strictly without swinging.

Is the cable one arm reverse preacher curl good for beginners?

Yes. The preacher pad braces your upper arm and the single-arm cable lets you start light, making it easier to learn strict form than a free-standing curl.

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