Machine Preacher Curls
Also called preacher curl machine, seated machine curl
Quick answer
The machine preacher curl is a seated biceps exercise where the backs of your upper arms rest on an angled pad and you curl the machine handles from nearly straight arms up toward your shoulders. It isolates the biceps, with the brachialis and forearms assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Machine Preacher Curls
- 1
Choose a weight and set the seat height so your armpits sit snugly over the top edge of the arm pad.
- 2
Rest the backs of your upper arms flat on the pad and take the handles with an underhand grip, arms extended but not locked.
- 3
Curl the handles up toward your shoulders, keeping your upper arms in contact with the pad.
- 4
Squeeze your biceps at the top for a moment without letting your elbows lift off the pad.
- 5
Lower the handles slowly until your arms are almost straight, then start the next rep.
Form cues
- Set the seat so your armpits rest snugly over the top of the pad.
- Keep the backs of your upper arms glued to the pad.
- Lower slowly to nearly straight arms; don't skip the bottom half.
- Keep your wrists straight rather than curling them in at the top.
- Stay seated; don't lift your hips or lean back to finish a rep.
Breathing: Exhale as you curl the handles up toward your shoulders; inhale as you lower them back toward straight arms.
Common Machine Preacher Curls mistakes
Seat set so your arms hang off the pad
Adjust the seat until your armpits sit over the top of the pad and your whole upper arm is supported.
Cutting the bottom of the rep short
Lower until your elbows are almost straight on every rep, using a lighter weight if you need to.
Letting the weight drop on the way down
Control the lowering, especially near the bottom where your elbows are most stretched.
Elbows or shoulders lifting to finish the rep
Keep your upper arms pressed into the pad and stop the curl when your forearms approach vertical.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Machine Preacher Curls variations and alternatives
Variations
- Barbell preacher curl
The free-weight version on a preacher bench, using a straight or EZ bar.
- Two-arm dumbbell preacher curl
Dumbbells let each arm work on its own and your wrists find a comfortable angle.
- Preacher hammer dumbbell curl
A neutral grip shifts more of the work to the brachialis and forearms.
- Reverse preacher curl
An overhand grip that brings the forearm muscles in more.
Alternatives
- Dumbbell Bicep Curls
A standing curl that needs no machine and lets your wrists rotate freely.
- Concentration Curls
Also braces the upper arm, one side at a time, with just a dumbbell.
- Cable Curl
Keeps steady tension on the biceps through the whole range.
- Incline Dumbbell Curl
Starts with the arms behind the body for a strong stretch on the biceps.
Machine Preacher Curls FAQ
What muscles do machine preacher curls work?
Machine preacher curls mainly work the biceps, the muscle on the front of your upper arm that bends the elbow. The brachialis underneath the biceps and the forearm muscles near the elbow help. Because the pad fixes your upper arms in front of your body, your shoulders and torso can't assist, which makes it a very strict elbow-flexion exercise.
Machine preacher curl vs barbell preacher curl: which is better?
Both train the same muscles. The machine usually has a guided path and handles that keep tension even near the top, and it is quick to change the weight. The barbell or EZ-bar version needs only a preacher bench and loads in the same way on every gym's equipment. Pick the one you can do with control and full range.
Should I straighten my arms fully on preacher curls?
Lower until your arms are almost straight, keeping a hint of bend rather than slamming into a locked elbow. The stretched bottom part of the rep is where the biceps work hard on this exercise, so skipping it wastes much of the benefit. Control that part of the rep rather than letting the weight drop, and reduce the load if you can't.
Are preacher curls bad for your elbows?
Not when done with control and a sensible weight. The bottom position loads your elbow while the biceps are stretched, so dropping heavy weight into it is the main problem. Lower slowly, avoid bouncing at the bottom, and increase weight gradually. If you feel pain in the elbow rather than muscle effort, stop and get it checked by a qualified professional.
Sources
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