Movement overview

The One-Arm Machine Preacher Curl is an isolation exercise targeting the biceps brachii. This exercise is performed using a preacher curl machine, allowing for controlled movement and focused contraction of the biceps. It helps in building muscle mass and improving the peak of the bicep.

Step-by-step cues

1. Adjust the seat height of the preacher curl machine so that your upper arm rests comfortably on the pad.
2. Select an appropriate weight on the machine.
3. Sit down and position your arm on the pad with your armpit snug against the top edge.
4. Grip the handle with an underhand grip (palm facing up).
5. Keep your back straight and feet flat on the floor.
6. Slowly curl the handle upwards by contracting your bicep, keeping your upper arm stationary.
7. Pause briefly at the top of the movement, ensuring maximum contraction.
8. Slowly lower the handle back to the starting position, fully extending your arm without locking the elbow.
9. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Focus on using a full range of motion to maximize bicep engagement.
• Avoid using momentum; control both the upward and downward phases of the curl.
• Ensure your shoulder remains stable and does not lift off the pad during the exercise.
• Start with a lighter weight to perfect your form before increasing resistance.
• Keep your wrist straight and aligned with your forearm to prevent strain.
• Exhale as you lift the weight and inhale as you lower it to maintain proper breathing rhythm.