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.

Cable One Arm Preacher CurlWatch the Cable One Arm Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable One Arm Preacher Curl

The steps for the Cable One Arm Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Cable · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Concentration CurlPlay demonstration

    1. Cable Concentration Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Cable
    How to perform it
    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
  3. Cable One Arm Reverse Preacher CurlPlay demonstration

    3. Cable One Arm Reverse Preacher Curl

    95% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Cable
    How to perform it
    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 · Intermediate · Isolation

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

    • Cable
    How to perform it
    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
  7. Lying Cable Curl

    7. Lying Cable Curl

    92% match

    Biceps · Beginner · Isolation

    The same equipment, done lying on your back instead.

    • Cable
    How to perform it
    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

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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