Plate Loaded Preacher Curl

How to do it

1. Load plates on the lever horn and set the seat so the armpits reach the top of the pad.
2. Sit down and lay the backs of the upper arms flat on the angled pad.
3. Grip the handles with palms up and elbows in line with the pivot.
4. Curl the handles up until the forearms are near vertical.
5. Lower slowly until the elbows are close to straight, keeping tension on the arms.

Tips

• Slow the last part of the lowering, that is where the stretch on the biceps is greatest.
• Keep the chest against the pad so the shoulders stay out of the lift.

Common mistakes

• Letting the arms snap straight at the bottom.
• Lifting the hips off the seat to finish the rep.

Muscles worked by the Plate Loaded Preacher Curl

• Biceps (short head) Primary37%
• Biceps (long head) Primary25%
• Brachialis Secondary23%
• Brachioradialis Minor6%
• Forearm flexors Minor6%
• Front delts Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Fixed path, seated. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Plate Loaded Preacher Curl alternatives

Same equipment

• Flexion Curl MachineMachine
• Preacher Machine CurlMachine
• Single Arm Machine Preacher CurlMachine

Different equipment

• Cable Preacher CurlCable
• EZ Bar Preacher CurlEZ bar
• EZ Bar Spider CurlEZ bar

Make it harder

• EZ Bar Spider CurlEZ bar
• Prone Incline CurlDumbbell
• Single Arm Cable Preacher CurlCable
• Overhead Cable CurlCable

Similar exercises

• Machine Bicep Curl (Single Arm)Machine
• Machine CurlMachine
• Standing Machine CurlMachine

Frequently asked questions

What muscles does the Plate Loaded Preacher Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Plate Loaded Preacher Curl good for beginners?

Yes. The Plate Loaded Preacher Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Plate Loaded Preacher Curl?

For example the Flexion Curl Machine, Preacher Machine Curl and Single Arm Machine Preacher Curl. They train mostly the same muscles.

How do you make the Plate Loaded Preacher Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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