Machine Preacher Curl
Muscles worked
Instructions
- 1Sit down on the Preacher Curl Machine and select the weight.
- 2Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
- 3Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
- 4Lower the handles slowly back to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine Preacher Curl
The machine preacher curl is a guided version of the classic preacher curl that isolates the biceps thanks to the fixed support of the upper arms on the angled pad. Seated, you rest the back of your arms on the pad and grip the handles with an underhand grip before bending the elbows to raise the weight. The preacher position prevents any cheating with the shoulders or back, making the biceps contraction especially strict, particularly at the bottom of the movement where the muscle is most stretched. It's an excellent choice for safely building biceps thickness.
check_circleBenefits
- check_circleVery strict biceps isolation thanks to the preacher pad support
- check_circleMaximum tension in the stretched position at the bottom
- check_circleGuided path that limits the chance to cheat
lightbulbExecution tips
- lightbulbKeep your upper arms firmly on the pad throughout the set
- lightbulbDon't straighten your back to help lift the weight
- lightbulbSqueeze the biceps hard for a second at the top
- lightbulbControl the lowering phase to make the most of the stretch
warningCommon mistakes
- warningLetting the upper arms lift off the pad
- warningUsing too heavy a load and shortening the range of motion
- warningLowering too fast without control
- warningNot lowering fully at the bottom of the movement
helpFrequently asked questions
What's the advantage over a barbell preacher curl?expand_more
The machine guides the path and removes any need to balance the load, isolating the biceps even further.
Why do I feel more tension at the bottom?expand_more
The preacher position deeply stretches the biceps at the bottom, increasing tension right there.
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