HyperBody
Exercise library · Arms

Machine Preacher Curl.

Machine curl with a braced upper arm for strict biceps isolation.

BeginnerMachine
Machine Preacher Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Brachialis
The play-by-play

How to do it.

  1. Step 01

    Adjust the seat and pad height

  2. Step 02

    Rest the upper arms on the pad

  3. Step 03

    Grip the handles with palms up

  4. Step 04

    Curl the handles toward the shoulders

  5. Step 05

    Squeeze the biceps at the top

  6. Step 06

    Lower under control to a full stretch

What separates good from great

Pro cues.

  • Keep the upper arms flat on the pad

  • Do not lift the elbows off the pad

  • Control the lowering phase