Movement overview

The Machine Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using a preacher curl machine to perform controlled bicep curls, emphasizing the peak contraction of the biceps. This exercise helps in developing the size and strength of the biceps by providing constant tension throughout the movement.

Step-by-step cues

1. Adjust the seat height so that your upper arms rest comfortably on the preacher pad.
2. Sit down and grasp the handles or bar with an underhand grip, shoulder-width apart.
3. Ensure your upper arms are flat against the pad and your chest is pressed firmly against it.
4. Start with your arms fully extended, but avoid locking out your elbows.
5. Curl the weight upwards by contracting your biceps, keeping your upper arms stationary.
6. Continue curling until your forearms are vertical or slightly past vertical for maximum contraction.
7. Pause briefly at the top of the movement, squeezing your biceps.
8. Slowly lower the weight back to the starting position, maintaining control.
9. Repeat for the desired number of repetitions.

Technical tips

• Focus on keeping your upper arms stationary to maximize bicep engagement.
• Avoid using momentum; perform each rep with controlled movements.
• Adjust the machine settings to ensure a full range of motion without overextending.
• Keep a slight bend in your elbows at the bottom to maintain tension on the biceps.
• Exhale as you curl the weight up and inhale as you lower it back down.
• Ensure your wrists remain straight throughout to prevent strain.