Strength Training
Machine Preacher Curl
The machine preacher curl trains your biceps by bending your elbows against resistance while a pad supports your upper arms, limiting help from your shoulders and torso.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so the pad's top edge sits just below your armpits.
- Rest your upper arms flat against the pad.
- Grasp the handles with your palms facing upward.
- Curl the handles toward your shoulders while keeping your upper arms supported.
- Lower the handles until your elbows are nearly straight.
Form cues
- Keep your wrists in line with forearms.
- Let your shoulders stay relaxed.
- Exhale as you curl.
Common mistakes
- Rocking your torsoKeep your torso still rather than leaning backward to move the handles.
- Bouncing out of the bottomTake two to three seconds to lower the handles before smoothly reversing direction.
Safety
Too much weight or a sudden pull near full elbow extension can strain the biceps or irritate the elbow. Poor machine alignment can also place uncomfortable stress on the joint.
- Check that your elbows line up with the machine's pivot before starting.
- Test the movement with a light load before choosing your working weight.
- Avoid forcing your elbows into a locked position.
- Stop the set if you feel sharp pain at the elbow or front of the upper arm.
If you have an existing elbow or biceps tendon problem, ask a physiotherapist about a suitable load and range of motion.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- preacher curl machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more clean reps at the end of each set.