Seated preacher-style curl on a leverage machine that isolates the biceps through controlled elbow flexion. Perform slow, deliberate curls from full extension to a contracted position.
How to do the Preacher Curl (Machine)#
- Set the seat and pad so your upper arms lie flat against the angled pad and grasp the machine handles with a firm underhand grip.
- Exhale and bend your elbows to curl the handles toward your shoulders, keeping your upper arms stationary against the pad.
- Hold briefly at the top, focusing on contracting the biceps.
- Inhale and lower the handles back to the start in a slow, controlled motion until your arms reach the starting position.
Muscles worked#
Common mistakes#
- Lifting the upper arm off the pad during the curl.
- Using torso momentum to swing the weight up.
- Bending the wrists instead of keeping them neutral.
- Dropping speed on the eccentric phase and letting the weight fall.
