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Machine Preacher Curls

A beginner strength exercise for the biceps, done with a machine.

Machine Preacher Curls: starting positionMachine Preacher Curls: finishing position
Main muscles
Biceps
Equipment
Machine
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Machine Preacher Curls

Questions

What muscles does the Machine Preacher Curls work?

Mainly the biceps.

Is the Machine Preacher Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Machine Preacher Curls?

Good alternatives that train the biceps: Machine Bicep Curl, Alternate Hammer Curl, Alternate Incline Dumbbell Curl or Barbell Curl.

How many sets and reps of the Machine Preacher Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).