Machine preacher curls: what are they?
The pad locks your arms in place. Your torso can't move. So the biceps has to work on its own. Machine preacher curls are a very strict exercise. The machine guides the movement from start to finish. It's easy to learn, even as a beginner.
Muscles worked
The biceps brachii leads the way. The brachialis pushes from underneath. The brachioradialis lends a hand. And the forearms hold the grip.
Which part of the biceps does it target?
Your arm stays out in front of your body. That position stretches the short head. That's the head that gives the arm its thickness.
Proper form
- Set the seat height: your armpit should sit on top of the pad.
- Keep your shoulders down.
- Lift smoothly, with no jerking.
Lower slowly, over three seconds.
Never snap your elbow straight.
The lowering phase does the real work. Slow it down.
Machine or dumbbells?
Dumbbells demand more balance. The machine gives you constant tension. Both have their place. Plenty of lifters put machine preacher curls at the end of a session, to finish off the arms.
Simple alternatives
Preacher curl with an EZ bar.
Incline bench curl.
Seated concentration curl.
Low cable curl.
How much weight should you use?
Aim for 8 to 12 clean reps. Three sets is enough. If your torso lifts off the pad, the weight is too heavy. A personal trainer can fix your positioning in a single session.