Machine Preacher Curls

Also called machine preacher curl and preacher curl machine.

Works

Biceps

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Sit down on the Preacher Curl Machine and select the weight.

1. 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.
2. 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.
3. Lower the handles slowly back to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Cues

• Armpits snug to the pad.
• Elbows in, palms up.
• Curl and squeeze 1 second.
• Lower all the way, slowly.

Common mistakes

• Bouncing out of the bottom.
• Shoulders rolling forward to finish.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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