Bicep Preacher Curl Machine

Bicep Preacher Curl Machine

Type: Isolation Muscle: Biceps Equipment: Machine

A supported curl that isolates the biceps with less help from the shoulders.

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+Keeps curls strict and controlled
+Builds focused biceps strength
–May stress elbows at heavy loads
–Fixed path may feel uncomfortable

This exercise targets:

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Biceps

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Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat so armpits rest on top of the pad; chest against pad, back neutral
Select a light weight; grip handles underhand (palms up), wrists straight
Start with arms nearly straight, elbows on the pad, shoulders relaxed
Curl by bending only your elbows; keep upper arms glued to the pad
Squeeze the biceps at the top; don’t let shoulders roll forward
Lower slowly to a full stretch in 2–3 seconds; keep the stack from slamming
Exhale on the curl, inhale on the way down; use control, not momentum