Preacher Curl - Machine

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Traps Strength Preacher Curl Machine Pull Gym

Purpose: This exercise strengthens the biceps.

Benefits: This exercise isolates the biceps so that momentum does not come into play.

Sit at a machine preacher bench, with your feet flat on the floor. Hold the handles with your palms facing up (underhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position. Curl the handles up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the handles to the starting position. Inhale during this movement. Repeat for the required number of repetitions.


The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.

Step 1

Sit at the machine preacher bench holding the handles with an underhand grip. The triceps should be flat on the pad.

preacher-curl-machine-step-0

Sit at a machine preacher bench, with your feet flat on the floor. Hold the handles with your palms facing up (underhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position.

Step 2

Curl the handles up to your chin, keeping your triceps on the pad throughout the exercise movement.

preacher-curl-machine-step-1

Curl the handles up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement

Step 3

Slowly lower the handles to the starting position.

preacher-curl-machine-step-2

Slowly lower the handles to the starting position. Inhale during this movement. Sit at a machine preacher bench, with your feet flat on the floor. Hold the handles with your palms facing up (underhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad.