At a glance
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Bench back at about 70°, cable set low.
- Whole upper arm flat on the backrest, thumb up.
- Lower until your arm is almost straight.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Like the dumbbell version, mainly for the brachialis and forearm, with more tension at the bottom thanks to the cable. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Preacher Hammer Curl · Dumbbell · rating B
- Cable Rope Hammer Curl · Cable · rating B
- Hammer Curl · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm cable preacher hammer curl.
Let Mitta set the weight.
Mitta plans the single-arm cable preacher hammer curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm cable preacher hammer curl
What muscles does the single-arm cable preacher hammer curl work?
The single-arm cable preacher hammer curl mainly trains your biceps. Your forearms help.
How many reps of the single-arm cable preacher hammer curl should I do?
Mitta plans the single-arm cable preacher hammer curl at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm cable preacher hammer curl?
Good alternatives that train the same muscle are the preacher hammer curl, cable rope hammer curl and hammer curl.
Is the single-arm cable preacher hammer curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm cable preacher hammer curl have rating B?
Like the dumbbell version, mainly for the brachialis and forearm, with more tension at the bottom thanks to the cable. No direct evidence.