Arms · Isolation

Machine Preacher Curl

A machine curl with the upper arms supported on a pad, isolating the biceps along a fixed path.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis, Forearms
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the backs of the upper arms rest flat on the pad and the elbows line up with the machine's pivot.

  2. Grip the handles with palms up and the arms almost straight.

  3. Curl the handles toward the shoulders without lifting the elbows off the pad.

  4. Lower under control until the arms are almost straight.

COMMON MISTAKES

  • Lifting the elbows or hips to move the weight; stay seated with the upper arms pressed into the pad.
  • Dropping the weight at the bottom; slow down the last part of the lowering and keep a slight bend in the elbows.

TIPS

  • Set the seat height before you load the machine; the armpits should sit close to the top edge of the pad.

QUESTIONS

Which muscles does Machine Preacher Curl work?

The main muscle is Biceps. It also works Brachialis, Forearms.

How many reps should I do?

FORGE suggests 10-15 reps for Machine Preacher Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Machine Preacher Curl?

These train the same muscles: Preacher Curl, Cable Curl.