Machine Preacher Curl

An isolation exercise performed on a preacher-style machine that targets the biceps with support for strict arm positioning and reduced momentum.

Instructions

1. Sit down on the preacher curl machine and select an appropriate weight.
2. Place the back of your upper arms (triceps) on the preacher pad provided.
3. Grip the handles using an underhand grip (palms facing upward) with your arms extended.
4. Keep your elbows in and stationary on the pad throughout the movement.
5. Curl the handles upward by contracting your biceps, bringing your hands toward your shoulders.
6. Continue lifting until your forearms are nearly vertical and you feel a strong biceps contraction.
7. Pause briefly at the top, squeezing the biceps muscles.
8. Lower the handles slowly and under control back to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep your upper arms completely stationary on the pad; only your forearms should move.
• The preacher pad prevents cheating and ensures strict form with minimal momentum.
• Focus on the mind-muscle connection with the biceps rather than just lifting the weight.
• Lower the weight slowly to maximize time under tension on the muscles.
• Avoid fully locking out your elbows at the bottom; maintain constant tension.
• Use a moderate weight that allows for controlled movement throughout all reps.