Preacher Curl (Machine)
An isolation exercise performed on a preacher curl machine, targeting the biceps brachii and brachialis muscles for increased size and strength.
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Preacher Curl (Machine)
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Step-by-Step Instructions
1. Machine Setup
Adjust the preacher curl machine's seat height so your upper arms rest comfortably against the pad. Ensure the weight stack is set to a manageable weight for your strength level.
- Proper seat adjustment is crucial for optimal form and comfort.
- Start with lighter weights to focus on technique before increasing load.
2. Grip and Starting Position
Grip the curl bar with an underhand grip (palms facing upwards), slightly wider than shoulder-width apart. Rest your upper arms against the preacher curl pad and extend your forearms completely towards the floor.
- Maintain a firm grip throughout the exercise.
- Ensure your elbows remain in contact with the pad.
3. Concentric Phase (Curl)
Slowly curl the weight upwards, focusing on squeezing your biceps at the peak of the contraction. Avoid using momentum; focus on controlled movement.
- Keep your elbows stationary against the pad.
- Breathe out during the curling phase.
4. Eccentric Phase (Lowering)
Slowly lower the weight back to the starting position, maintaining control throughout the movement. Avoid letting the weight drop.
- Maintain a slow and controlled lowering motion.
- Breathe in during this phase.
5. Repetition Completion
Repeat the curl and lowering steps for the desired number of repetitions. Remember to maintain correct form throughout each rep.
- Focus on consistent form and controlled movement for each repetition.
- Consider reducing weight if form breaks down.
Form Tips
✓Controlled Movement
Focus on slow, deliberate movements throughout the exercise, avoiding any jerking or swinging of the weight.
✓Full Range of Motion
Ensure a full extension of the forearms at the bottom and a complete contraction at the top of the movement.
✓Elbow Position
Keep your elbows firmly pressed against the pad of the preacher curl machine. This isolates the biceps and prevents cheating.
✓Proper Breathing
Exhale during the concentric (lifting) phase and inhale during the eccentric (lowering) phase.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows for controlled movements throughout the exercise, prioritizing form over weight.
Swinging the weight
Focus on using your biceps to lift the weight, avoiding any momentum-based movement.
Incompletely extending the arms
Ensure your forearms are fully extended at the bottom of the movement to fully engage the biceps.
Arching the back
Maintain a straight back and avoid arching, as this can lead to injury and reduces biceps activation.
Gripping the bar too tightly
Maintain a firm but relaxed grip to avoid unnecessary tension in the forearms.
Alternative Exercises
- Preacher Curl (Machine)
- Hammer Preacher Curl (Machine)
- Close-Grip Preacher Curl (Machine)
- Wide-Grip Preacher Curl (Machine)
Complementary Exercises
- Concentration Curls
- Barbell Curls
- Dumbbell Curls
- Cable Curls
- Hammer Curls
