Machine Preacher Curls
How to do the Machine Preacher Curls
- 1
Sit down on the Preacher Curl Machine and select the weight.
- 2
Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
- 3
Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
- 4
Lower the handles slowly back to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Machine Preacher Curls
Sets and reps
As an isolation movement, the Machine Preacher Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Machine Preacher Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Machine Preacher Curls work?
The Machine Preacher Curls primarily targets the Biceps.
What equipment do I need for the Machine Preacher Curls?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Machine Preacher Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
