Smart Workout Diary

Preacher Curl Machine

The machine preacher curl is an isolation exercise performed with the upper arms supported on a preacher pad while curling a machine handle. It primarily targets the biceps, with assistance from the forearms, and supports arm-strength and muscle-building goals.

Demonstration

Preacher Curl Machine — demonstration 1
Preacher Curl Machine — demonstration 2

Instructions

  1. Adjust the machine so the preacher pad supports your upper arms comfortably and the handle can be reached with your elbows nearly straight.
  2. Sit tall with your chest against the pad, place your upper arms flat on it, and grip the handles securely.
  3. Exhale and curl the handles upward by bending your elbows; keep your upper arms in contact with the pad and your wrists neutral.
  4. Lower slowly until your elbows are nearly straight, maintaining control without snapping into lockout, then repeat.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: avoid leaning, jerking, or lifting your upper arms from the pad to move the weight.
  2. Keep your wrists neutral rather than bending them back or curling them toward your forearms.
  3. Control both phases: curl smoothly and make the lowering phase slow; stop if the pad or range causes elbow discomfort.
Exercise library