Machine Preacher Curl

BicepsPreacher Curl Machine

A machine isolation exercise strictly for the biceps. The angled pad locks your upper arms in place, eliminating body momentum so you can focus on a smooth, full contraction.

How to do it

1Adjust the seat so your chest rests firmly against the pad and your armpits sit comfortably at the top edge.

2Grasp the handles with an underhand grip and lay your upper arms flat against the pad.

3Curl the handles up by squeezing your biceps.

4Hold the squeeze at the top for a second without lifting your elbows off the pad.

5Slowly lower the handles back down, keeping a soft bend in your elbows at the bottom.

Common mistakes

Snapping your arms completely straight at the bottom, stressing the elbow tendons.

Lifting your hips off the seat or pulling your chest back away from the pad.

Shrugging your shoulders toward your ears, shifting work to your neck and upper traps.

Breathing

Exhale as you curl up, inhale as you lower down smoothly.

Make it harder or easier

Lower the weight to simplify the movement. Hold the peak contraction for two seconds at the top to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.