Exercise library · Arms
Machine Preacher Curl.
Machine curl with a braced upper arm for strict biceps isolation.
Also known as: Preacher Curl Machine, Seated Machine Curl
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Adjust the seat and pad height
- Step 02
Rest the upper arms on the pad
- Step 03
Grip the handles with palms up
- Step 04
Curl the handles toward the shoulders
- Step 05
Squeeze the biceps at the top
- 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
Common questions
Questions, answered.
- What is the Machine Preacher Curl?
- Machine curl with a braced upper arm for strict biceps isolation.
- What muscles does the Machine Preacher Curl work?
- The Machine Preacher Curl primarily works your biceps. It also recruits your brachialis as secondary movers.
- What equipment do I need for the Machine Preacher Curl?
- You need a machine to perform the Machine Preacher Curl.
- How many sets and reps should I do for the Machine Preacher Curl?
- A typical prescription for the Machine Preacher Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Machine Preacher Curl good for beginners?
- Yes. The Machine Preacher Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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