Preacher Curl (Machine)
The machine preacher curl is an isolation exercise that targets the biceps by stabilizing the upper arms against a pad. This setup eliminates momentum to focus entirely on biceps strength and development.
Because this exercise isolates the biceps by fixing the shoulder position, it is easy to accumulate fatigue without realizing it. AI coaching analyzes your recovery data, such as HRV and sleep quality, to determine the optimal volume for your biceps, which are smaller muscles prone to overtraining. Additionally, by tracking RPE and performance drop-offs, the app ensures you are stimulating hypertrophy without straining your elbow tendons.
Form Cues
- Adjust the seat so your armpits rest comfortably over the top edge of the pad
- Keep your triceps pressed flat against the cushion throughout the movement
- Squeeze your biceps hard at the top of the contraction
- Lower the handles slowly until your arms are fully extended
- Keep your wrists neutral and aligned with your forearms
- Don't lift your elbows off the pad as you curl the weight up
- Don't lean your upper body backward to help move the load
- Don't let your shoulders shrug up towards your ears
- Don't hyperextend or snap your elbows at the bottom of the rep
Common Mistakes
- Lifting elbows off the pad
- Using momentum to swing weight
- Setting the seat too low
- Shortening the range of motion
Muscles Worked
This exercise primarily targets the biceps brachii, with a specific emphasis on the short head due to the arms being positioned in front of the body. It effectively isolates the upper arm flexors while engaging the forearms for grip stability.
Primary
Secondary
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