10 Best Cable One Arm Preacher Curl Alternatives for Limited Equipment

The Cable One Arm Preacher Curl is done seated with a cable machine. Ranked closest by our scoring: the Cable Concentration Curl, the Cable Seated One Arm Concentration Curl and the Cable One Arm Reverse Preacher Curl. Two harder versions, the Cable Rope One Arm Hammer Preacher Curl and the Cable Seated Overhead Curl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable One Arm Preacher Curl

Cable One Arm Preacher CurlPlay demonstration
Primary muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cable One Arm Preacher Curl
  1. Adjust the cable machine so that the preacher curl pad is at chest height.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
  4. Keep your back straight and your core engaged.
  5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
  6. Pause for a moment at the top of the movement, squeezing your biceps.
  7. Slowly lower the cable handle back to the starting position.
  8. Repeat for the desired number of repetitions.
  9. Switch arms and repeat the exercise.
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Ranked Cable One Arm Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Concentration CurlPlay demonstration

    1. Cable Concentration Curl

    99% match
    • Biceps
    • Cable
    • Beginner
    • Isolation

    It uses the same equipment and still works the biceps.

    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
    2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
    3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
    4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  2. Cable Seated One Arm Concentration CurlPlay demonstration

    2. Cable Seated One Arm Concentration Curl

    99% match
    • Biceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the floor and your back straight.
    2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
    3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
    4. Pause for a moment at the top of the movement, squeezing your biceps.
    5. Slowly lower the cable handle back to the starting position while inhaling.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  3. Cable One Arm Reverse Preacher CurlPlay demonstration

    3. Cable One Arm Reverse Preacher Curl

    95% match
    • Biceps
    • Cable
    • Beginner
    • Isolation

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Adjust the cable machine so that the pulley is at the lowest position.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad.
    4. Keep your back straight and your core engaged throughout the exercise.
    5. Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.
    6. Pause for a moment at the top of the movement, squeezing your bicep.
    7. Slowly lower the cable handle back to the starting position.
    8. Repeat for the desired number of repetitions.
    9. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  4. Cable Rope One Arm Hammer Preacher CurlPlay demonstration

    Progression

    4. Cable Rope One Arm Hammer Preacher Curl

    95% match
    • Biceps
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the biceps.

    How to perform this exercise
    1. Attach a rope handle to a low pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope handle with an underhand grip, palms facing up.
    4. Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
    5. Keep your back straight and your core engaged throughout the exercise.
    6. Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
    7. Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
    8. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  5. Cable Preacher CurlPlay demonstration

    5. Cable Preacher Curl

    93% match
    • Biceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine so that the preacher curl pad is at chest height.
    2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
    3. Keep your back straight and your elbows tucked in at your sides.
    4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
    5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  6. Cable Seated CurlPlay demonstration

    6. Cable Seated Curl

    93% match
    • Biceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a cable machine with your feet flat on the ground and your back straight.
    2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top of the movement, squeezing your biceps.
    5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  7. Lying Cable Curl

    7. Lying Cable Curl

    92% match
    • Biceps
    • Cable
    • Beginner
    • Isolation

    The same equipment, done lying on your back instead.

    How to perform this exercise
    1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
    2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
    3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
    4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
    5. After a second squeeze at the top of the movement, slowly return to the starting position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: lying on your back, not seated
  8. Cable Seated Overhead CurlPlay demonstration

    Progression

    8. Cable Seated Overhead Curl

    92% match
    • Biceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench facing the cable machine with your feet flat on the ground.
    2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
    3. Keep your upper arms stationary and your elbows close to your sides.
    4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
    5. Pause for a moment at the top of the movement, squeezing your biceps.
    6. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  9. Cable Standing Inner CurlPlay demonstration

    9. Cable Standing Inner Curl

    91% match
    • Biceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Grasp the cable handle with an underhand grip, palms facing up.
    3. Keep your elbows close to your sides and your upper arms stationary.
    4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
    5. Pause for a moment at the top of the movement, squeezing your biceps.
    6. Inhale and slowly lower the cable handle back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: standing, not seated
  10. Standing One-arm Cable Curl

    10. Standing One-arm Cable Curl

    91% match
    • Biceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
    2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
    3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
    4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.
    6. Switch arms while performing this exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable One Arm Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: a cable, the same as the Cable One Arm Preacher Curl
    • Body position: standing, not seated

Why You Might Need a Cable One Arm Preacher Curl Alternative

You might substitute this movement because of elbow pain, lack of a cable machine or preacher pad, or simply to vary stimulus. The preacher position shortens the shoulder, shifting emphasis toward the biceps short head and brachialis; cables add constant tension through the range. If you feel tendon irritation, reduce ROM and perform strict negatives, or swap to a neutral-grip dumbbell curl to reduce supination stress. If the cable is unavailable, select a free-weight or bodyweight option that keeps the elbow fixed and maintains time under tension to preserve similar muscle activation.

How to Choose the Right Cable One Arm Preacher Curl Substitute

Pick a substitute based on equipment, unilateral vs bilateral needs, and the desired biceps insertion emphasis. For short-head focus, use a preacher-style pad or incline with elbow slightly forward; for long-head emphasis, use incline curls with the arm starting behind the torso. Consider tension curve: cables provide constant load, so choose dumbbell or band variations and cue a slow eccentric (2-3 seconds) to match that stimulus. If you have elbow pain, select a neutral-grip or lighter load and keep the forearm vertical at peak contraction to limit shear on the joint.

Cable One Arm Preacher Curl FAQ

What muscles does Cable One Arm Preacher Curl work?

The exercise primarily targets the biceps brachii (short and long heads) and secondarily the brachialis and brachioradialis. With the elbow anchored on the pad, torque concentrates on the biceps; cables maintain constant tension, increasing time under load through the range.

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