One Arm Cable Preacher Curl

Instructions

1. 1

   Adjust the cable machine so that the preacher curl pad is at chest height.

2. 2

   Stand facing the cable machine with your feet shoulder-width apart.

3. 3

   Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.

4. 4

   Keep your back straight and your core engaged.

5. 5

   Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.

6. 6

   Pause for a moment at the top of the movement, squeezing your biceps.

7. 7

   Slowly lower the cable handle back to the starting position.

8. 8

   Repeat for the desired number of repetitions.

9. 9

   Switch arms and repeat the exercise.