Arms / Beginner / Isolation (single joint)

Machine Preacher Curl

A preacher curl performed on a machine that isolates the biceps with the upper arms supported.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Machines

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit at the machine with your upper arms resting on the pad and grasp the handle with an underhand grip.
2. Curl the handle up toward your shoulders.
3. Pause briefly at the top.
4. Lower slowly to full extension.

Tips

• Keep your arms on the pad.
• Control the negative.

Common mistakes

• ✗ Dropping into a straight arm at the bottom.

  Why it hurts: The biceps tendon is loaded at full stretch with the pad locking the arm; this is a known cause of biceps tears.

  ✓ Instead: Lower slowly and stop just short of a fully straight elbow.

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