Machine Preacher Curl
Auto DetectedMachine preacher curl isolates the biceps using a padded armrest to prevent momentum, targeting short and long heads for arm hypertrophy and strength.
About Exercise
Equipment
Preacher Curl Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
7
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
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat so armpits wedge into preacher pad with upper arms flat against it and elbows aligned with pivot. Grip underhand handles with arms extended but elbows slightly bent.
- Exhale and curl handles toward shoulders, contracting biceps.
- Squeeze biceps at top for one second.
- Inhale and lower handles slowly to start position, keeping slight elbow bend.
- Keep upper arms pressed into pad throughout.
- Maintain straight wrists and avoid shoulder movement.
Coaching Tips
Form Cues
- Elbows fixed on pad.
- Pinkies rotate up.
- Squeeze at top.
- Control the descent.
- No body swing.
Breathing
Inhale during eccentric lowering; exhale during concentric curl and brace core.
Tempo
3-1-2
Range of Motion
From arms nearly extended with slight elbow bend to handles near shoulders with full biceps contraction.
Safety
Safety Notes
- Avoid hyperextension at bottom.
- Use light weight for strict form.
- Stop if elbow or shoulder pain occurs.
- Ensure proper machine adjustment.
Spotting
Spotting not required; machine provides stable path. Use safeties if available.
Common Mistakes
- Swinging with momentum.
- Fully extending elbows.
- Lifting elbows off pad.
- Using too heavy weight.
- Poor armpit wedging.
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Recent bicep strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension mobility
Build Up First
- Basic bicep curl technique
- Controlled arm movement
Also known as
Preacher Machine Curl, Biceps Preacher Curl, Machine Bicep Curl
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