Machine Preacher Curl

Muscles Worked

How to Perform

1. 1

   Adjust the seat, pads, and handles so the machine aligns properly with your joints. Proper setup prevents injury and ensures the target muscle does the work.

2. 2

   Brace your body against the pads to isolate the target muscle. Grip the handles or position yourself as indicated.

3. 3

   Move through the full range of motion with deliberate control. Focus on the squeeze at peak contraction.

4. 4

   Return to the starting position slowly — the eccentric phase is where significant muscle damage and growth occurs.

Common Mistakes

• Swinging the body to generate momentum. Pin your elbows to your sides and use only your biceps.

• Not fully extending the arm at the bottom, which reduces the stretch and shortchanges the range of motion.

• Going too heavy and compensating with front delt activation. Isolation exercises work best with strict form and moderate loads.

Pro Tips

• Supinate your wrist (turn your pinky toward the ceiling) at the top of the curl. The biceps are powerful supinators, and this squeeze maximizes contraction.

• Use a 3-second eccentric (lowering) on every rep. The biceps grow exceptionally well from slow eccentrics.

Related Exercises