Machine Preacher Curl

oec:machine-preacher-curl

A machine-based elbow flexion exercise that stabilizes the upper arms on an angled pad to isolate the biceps brachii and brachialis.

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Also called: Preacher Curl Machine, Seated Machine Preacher Curl, Biceps Curl Machine

How to do it

Adjust the seat height so that when seated, the tops of the arm pads fit comfortably under your armpits and your elbows align with the machine's axis of rotation.
Sit down, rest the backs of your upper arms flat against the pad, and grasp the handles with an underhand grip.

Curl the handles upward by flexing your elbows while keeping your upper arms pinned to the pad.
Squeeze your biceps at full contraction without lifting your elbows off the surface.
Lower the handles under control back to the starting position until your arms are nearly fully extended.

Exhale as you curl the weight up, and inhale as you lower it down under control.

Lifting the elbows or shoulders off the pad to gain leverage.: Reduce the load and keep your chest upright with your triceps firmly planted against the pad throughout the movement.
Letting the weight stack slam at the bottom of the rep.: Maintain muscular tension through the full range of motion and stop just short of an uncontrolled lockout.

Avoid aggressive or ballistic extension at the bottom of the movement to protect the distal biceps tendon.

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