Machine Preacher Curl
Armpits rest firmly on the top of the pad
- Level
- Beginner
- Equipment
- Machine, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on the machine and adjust the seat so your armpits rest firmly on the top of the pad.
- Grasp the handles with an underhand grip, keeping your palms facing upward.
- Press your triceps flat against the angled pad to lock your upper arms in place.
- Curl the handles upward toward your shoulders while exhaling and squeezing your biceps.
- Pause briefly at the top of the movement to maximize muscle contraction.
- Lower the weight slowly and with control until your arms are nearly fully extended.
Common mistakes
- Lifting the elbows off the pad during the concentric phase.
- Using momentum to swing the weight up instead of controlling the lift.
- Hyperextending the elbows at the bottom of the movement.
- Rotating the wrists inward, which shifts tension away from the biceps.
Safety
Do not lock out your elbows forcefully at the bottom to avoid joint strain.
Avoid arching your back or leaning forward to generate momentum.
Tips
- Keep your wrists straight throughout the lift to maintain tension on the biceps.
- Focus on driving the movement with your elbows rather than pulling with your hands.
- Maintain constant contact between your triceps and the pad to ensure strict form.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
