Cable One-Arm Preacher Curl

One arm on the preacher pad against a low pulley's handle; the cable pulls from below and in front, all the way to the top.

How to do it

Setup

Preacher bench set before a low pulley, one arm on the pad, the handle held palm up, free hand on the pad.

Steps

Curl the handle toward the shoulder.
Squeeze at the top with the elbow on the pad.
Lower slowly to a nearly straight arm; switch after the set.

Common mistakes

Twisting toward the working side: sit square to the pad. Wrist curling to reach the top: keep it straight. Stack clanking at the bottom: stop just before the plates touch.

Breathing

Exhale on the curl, inhale lowering.