Machine Preacher Curls
A supported biceps exercise done with your upper arms braced on a preacher pad, which stops you from swinging the weight. The fixed path makes it a simple, beginner friendly way to isolate the biceps.
How to do the machine preacher curls
- Sit down and rest the backs of your upper arms on the preacher pad.
- Grasp the handles with your palms facing up and your elbows tucked in against the pad.
- Curl the handles up by bending your elbows, keeping your upper arms pressed on the pad.
- Squeeze your biceps for a second once the handles reach the top of the movement.
- Lower the handles slowly back down until your arms are nearly straight.
- Repeat for the rest of your set.
Original library instructions (5 steps)
- Sit down on the Preacher Curl Machine and select the weight.
- 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.
- 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.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the upper arms lift off the pad, which turns the move into a swing; keep them pinned down.
- Dropping the weight quickly on the way down; lower it with the same control as the lift.
- Straightening the elbows all the way and relaxing at the bottom; keep a small bend to protect the joint.
- Using a weight so heavy you have to jerk it up; slow down and let the biceps do the work.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Set the seat so your armpits sit right at the top of the pad before you start curling.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are machine preacher curls good for beginners?
Yes. The pad supports your arms and blocks momentum, which makes it one of the easier ways to learn a strict biceps curl.
What muscles do machine preacher curls work?
They isolate the biceps, since the pad keeps your upper arms still and takes the shoulders and back out of the movement.
