Machine Preacher Curl
Auto DetectedA seated isolation exercise using a machine to target the biceps, specifically emphasizing peak contraction and arm stability. Used primarily for hypertrophy and maximizing muscle growth.
About Exercise
Equipment
Preacher Curl Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods maximize metabolic stress for hypertrophy.
How to Perform
Adjust the machine seat height so your armpits rest comfortably over the top edge of the pad. Place your upper arms flat against the pad and grasp the handles with an underhand grip (palms up).
- Flex the elbows, curling the handles smoothly toward your shoulders.
- Squeeze the biceps hard at the peak contraction point.
- Slowly extend your elbows, controlling the weight back to the starting position.
- Ensure full elbow extension for maximum stretch before starting the next repetition.
Coaching Tips
Form Cues
- Full stretch at bottom.
- Squeeze the peak.
- Control the descent.
- Keep upper arms fixed.
Breathing
Inhale while slowly lowering the weight (eccentric phase); exhale sharply as you curl the weight up (concentric phase).
Tempo
3-1-1
Range of Motion
Curl the weight from near full elbow extension until the biceps are fully contracted, usually just short of the handle hitting the pad.
Safety
Safety Notes
- Avoid hyperextending the elbow at the bottom; stop just short of lockout.
Spotting
Not recommended due to the fixed path of the machine. Use light weight or adjust the load if needed.
Common Mistakes
- Rushing the negative (lowering) phase.
- Lifting the hips off the seat for momentum.
- Failing to achieve a full stretch.
When to Avoid
- Acute elbow tendonitis or wrist pain.
Flexibility Needed
- Full elbow extension.
Build Up First
- Basic understanding of muscular contraction.
Also known as
Machine Bicep Curl, Bicep Machine, Lever Preacher Curl, Seated Preacher Curl Machine
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