Preacher Curl Machine
Preacher Curl Machine is a isolation elbow flexion exercise for the biceps & forearms. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Machine Preacher Curls · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Position the upper arms so the elbows can remain still and the biceps begin lengthened.
- 4Choose a handle and wrist angle that allow a full curl without bending the wrist.
How to perform it
- 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.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Upper arms stay quiet
- •Lead with the little-finger side for supinated curls
- •Lower slowly
Common mistakes
- •Swinging the hips
- •Letting elbows drift excessively
- •Bending the wrists to finish the rep
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.