Machine Preacher Curl tutorial
The machine preacher curl is an isolation exercise for the biceps in which the upper arms rest on a pad, removing the chance to cheat by swinging. The guided path of the machine makes it ideal for beginners and for full focus on the biceps.
How to perform
- Adjust the seat so the backs of your upper arms rest fully on the pad with your armpits at its top edge.
- Grip the handles with palms facing up.
- Keep your back straight and your chest close to the pad.
- Bend your elbows to curl the handles toward your shoulders.
- Squeeze your biceps at the top and pause briefly.
- Lower the handles slowly until your arms are nearly straight, without locking the elbows.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Take about 2 to 3 seconds on the lowering phase.
- Keep your wrists straight and in line with your forearms.
- Keep your upper arms pressed into the pad throughout.
Common mistakes
- Rising off the seat or lifting the elbows off the pad.
- Dropping the weight suddenly and snapping the elbows straight at the bottom.
- Curling the wrists inward to move more weight.
Safety: People with elbow pain or a history of biceps tendon injury should use light weight and avoid fully straightening the elbow at the bottom.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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