Machine Preacher Curls
The Machine Preacher Curls isolates the Biceps through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Machine Preacher Curls
- 1
Sit down on the Preacher Curl Machine and select the weight.
- 2
Place 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.
- 3
Now 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.
- 4
Lower the handles slowly back to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Machine Preacher Curls work?
The Machine Preacher Curls primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Machine Preacher Curls good for beginners?
Yes, the Machine Preacher Curls is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Machine Preacher Curls?
You need machine to perform the Machine Preacher Curls. Most commercial gyms will have this available.
Track Your Progress
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