Preacher Curl (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the preacher curl machine so that your upper arms rest comfortably on the pad.
   • Select an appropriate weight on the machine that allows you to perform the exercise with good form.
2. Step 2Position Your Arms
   • Sit down on the machine and place your upper arms against the pad, ensuring your elbows are slightly below shoulder level.
   • Grip the handles or bar with an underhand (supinated) grip, keeping your hands shoulder-width apart.
3. Step 3Engage Your Core
   • Sit up straight with your back against the backrest and engage your core muscles.
   • Keep your feet flat on the floor and your legs comfortably positioned.
4. Step 4Curl the Weight
   • Begin the movement by curling the weight upward towards your shoulders, bending at the elbows.
   • Keep your upper arms stationary against the pad and focus on using your biceps to lift the weight.
5. Step 5Squeeze at the Top
   • At the top of the movement, squeeze your biceps for a moment to maximize the contraction.
   • Ensure that you do not lift your upper arms off the pad during this phase.
6. Step 6Lower the Weight
   • Slowly lower the weight back down to the starting position, fully extending your arms while maintaining control.
   • Avoid letting the weight drop quickly to prevent injury and to keep tension on the biceps.
7. Step 7Repeat
   • Repeat the curl and lower for the desired number of repetitions, maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the weight back on the machine.
   • Stand up from the machine, ensuring you do so safely and without rushing.