Building bigger biceps means placing them under as much tension as possible, and you’d be hard-pressed to find an exercise that does this as effectively as the one-arm cable preacher curl. It’s a unilateral move that promotes balance across your arms by isolating each bicep, and adding the preacher bench only makes it more challenging. It holds the upper arm in place to focus all stress on the biceps. Substituting a cable for a dumbbell ensures constant tension on the target muscle throughout the range of motion, making this a perfect finishing move for sculpting bigger and better arms.

The Shrug Zone

Follow these instructions to put a hurting on your biceps (in a good way, of course):


  1. Grab the D-handle in one hand and begin with your working arm flat against the preacher pad.
  2. Attach a D-handle to a cable pulley positioned at the lowest column setting.
  3. Set a preacher bench in a cable station so it’s facing the weight stack a few feet away.


Contract your biceps as hard as you can, curling until your hand nearly touches your shoulder.


WHERE IT HITS: Biceps Brachii

WHEN TO DO IT: Late in your biceps workout, after heavier barbell and/or dumbbell curls

HOW TO DO IT: 3–4 sets, 10-12 reps