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Last updated February 2, 2026
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bicepsforearmstriceps
Preacher Curl (Machine)
Adjust seat. Place arms over pad. Curl handles up. Keep triceps in contact with pad.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (short head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 7Repeat
- Repeat the curl and lower for the desired number of repetitions, maintaining proper form throughout each rep.
- 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.