Preacher Curl Machine
Isolation exercise targeting the biceps on a machine. Curl by flexing the elbows with the upper arms fixed to your sides, squeeze at the top, then lower slowly.
Muscles worked
- Biceps (primary)
Equipment
Machine
How to do it
- Sit down on the Preacher Curl Machine and select the weight.
- 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.
- 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.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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