The machine preacher curl is an isolation bicep exercise that allows you to focus on building bigger, stronger biceps muscles.
The preacher curl machine is a great exercise for those who want to train their biceps intensively and safely. Depending on the machine, you have the option of using a supinated grip, a pronated grip, or, if the machine allows it, a neutral grip.
Additionally, stable positioning reduces the risk of cheating by swinging your arms or shoulders. This allows you to isolate the biceps more effectively. The machine’s ergonomic design also minimizes stress on the wrists and elbows.
The preacher machine offers a fixed path of motion, which can help beginners learn the movement with better form.
Machine Preacher Curl Muscles Worked
- Primary Muscles worked: Biceps brachii (focus on short head)
- Secondary and Synergist muscles worked: Brachialis, Brachioradialis
- Stabilizer muscles: Wrist flexors and Anterior deltoid (especially at the start of the movement)
How To Do Machine Preacher Curl
- Adjust the seat level so that your arms rest comfortably on the top of the cushion. Some machines offer the option to lower the seat completely and stand upright, if this is more comfortable for you.
- Grasp the handles with an underhand grip (supinated grip) or any other grip like neutral and overhand for variations.
- Exhale as you engage your biceps to curl the weight upward. Focus on squeezing your biceps at the top of the movement. Hold for a moment to emphasize the contraction.
- Slowly lower the handles back down to the starting position.
- Do 3-4 sets and 10-12 reps.
Form and Tips
- Use a firm, underhand grip. Keep your wrists neutral to avoid unnecessary stress on the forearms and maintain focus on the biceps.
- Keep your arms flat against the cushion. If you lift them off the preacher’s bench, your shoulders will be working, which is not the goal of this exercise.
- Focus on a slow and controlled motion. Avoid using momentum to lift the weight; instead, rely on your biceps to do the work. This will enhance muscle engagement, especially during the eccentric (lowering) phase.
- Keep your elbows in line with your shoulders.
- If your machine allows unilateral work, and you have time for your training, do not hesitate to do this exercise arm by arm to concentrate as much as possible on the contraction of each bicep.
- Studies have shown that the lower portion of the curl, where the arm muscles are more elongated, should be emphasized, as it places the highest amount of strain on the range of motion.
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.