The machine preacher curl is a biceps isolation exercise that allows you to train your arms with strict form and constant tension. By resting your arms on a preacher pad and using the machine’s guided path, you eliminate momentum and force your biceps to do all the work.
If you want bigger, more defined arms, adding machine preacher curls to your routine is a smart move.
Muscles Worked
- Primary: Biceps brachii (both heads)
- Secondary: Brachialis, forearms (as stabilizers)
Because your arms are fixed in place, your biceps stay under tension throughout the entire range of motion—perfect for hypertrophy.
How to Do It (Step-by-Step)
- Adjust the seat so your upper arms rest comfortably on the preacher pad and the machine’s pivot point aligns with your elbow joint.
- Grab the handles or bar with an underhand grip.
- Start with your arms extended but not locked out.
- Curl the weight toward your shoulders, squeezing your biceps at the top.
- Lower the weight slowly under control to a full stretch.
- Repeat for the desired reps.
💡 Focus on moving only your forearms—keep your upper arms glued to the pad.
Rep & Rest Guidelines
| Goal | Reps | Rest |
|---|---|---|
| Hypertrophy | 8–12 | 30–60 sec |
| Endurance | 12–15+ | 15–45 sec |
Use Auto Progression to increase reps or weight and ensure steady biceps gains.
Form Tips
- Full range of motion: Lower the weight until you feel a good stretch—don’t cut the movement short.
- Control each rep: No bouncing—lift and lower with strict form.
- Elbows stay fixed: Keep your upper arms flat against the pad the entire time.
- Squeeze at the top: Pause briefly to maximize biceps contraction.
When to Use It
- As a main isolation exercise on arm or pull days
- In combination with standing curls for complete biceps training
- Toward the end of a workout for pump sets
Common Mistakes
- ❌ Using too much weight and swinging the body
- ❌ Bouncing off the bottom of the rep
- ❌ Letting elbows lift off the pad
- ❌ Rushing through the eccentric (lowering phase)
📌 Slow down and control every inch of the rep for best results.
Smarter Progression with Volym
- Use Auto Progression to track progress and increase challenge
- Log total arm volume and trends in Workout History
- Stay on pace between sets using the Rest Timer
It’s excellent for isolation and control. Free weights add variety and stabilization work—use both for balanced biceps development.
Use a challenging weight, but always prioritize full range of motion and strict form over maximum load.
Lower until you feel a full stretch in your biceps without locking out your elbows.
Yes! Pausing for 1–2 seconds at the top enhances biceps contraction and growth.
Absolutely. The machine provides stability and control, making it ideal for lifters of all levels.