Preacher Curl Machine

a.k.a. Machine Biceps Curls, Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique. Here is how: you use a machine version of a Preacher bench. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a Preacher curl using a barbell or dumbbells). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the peak of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a Preacher Curl Machine.

2) Select a suitable weight.

3) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.

4) Sit on the bench of the preacher curl machine.

5) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

6) Lay your upper arms across the pad, so your arms are fully extended.

7) Grasp the machine's handles - using an underhand grip.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the handles straight upward as far as you comfortably can.

3) ...as far as you comfortably can.

4) Hold this position for a count of one second.

5) Then, inhale as you gradually lower the handles

6) ...until your arms are lying straight across the pad.

7) ...without allowing the plates to lower down onto the stack.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the weight, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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