Machine Preacher Curls
The Machine Preacher Curls primarily targets your Biceps. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine · Isolation · Pull
Primary muscles: Biceps
How to perform Machine Preacher Curls
- Step 1. Sit down on the Preacher Curl Machine and select the weight.
- Step 2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
- Step 3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
- Step 4. Lower the handles slowly back to the starting position as you inhale.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Machine Preacher Curls
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Alternate Hammer Curl — dumbbell
- Alternate Incline Dumbbell Curl — dumbbell
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
Want a workout that includes Machine Preacher Curls and 870+ other exercises? Try the AI Planner — 2 weeks free