Machines · Isolation
Machine preacher curl
Machine preacher curl mainly works your biceps. It also helps your forearms.
Step by step
- Rest your upper arms flat on the pad.
- Curl the handles up, palms facing up.
- Pause briefly, then lower with control.
What you should feel
A strong squeeze in your biceps; your shoulders and elbows should not pinch.
Common mistake
Lifting your elbows or shoulders off the pad; lower the weight and keep your arms down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
EZ-bar curlBiceps
Preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the machine preacher curl work?
Machine preacher curl mainly works your biceps. It also helps your forearms.
Can I do the machine preacher curl at home?
Not easily, it needs this: machines. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the machine preacher curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free