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Biceps

Preacher Machine Curl

The Preacher Machine Curl is a strength exercise on a machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 25% and brachialis 23%.

Also known as: machine preacher curl

Level: BeginnerEquipment: MachineSingle-joint (isolation)
Preacher Machine Curl demonstration

How to do it

  1. Set the seat so the armpits sit at the top edge of the preacher pad.
  2. Sit down and lay the backs of the upper arms flat on the pad.
  3. Grip the bar or handles with palms up and elbows in line with the pivot.
  4. Curl up until the forearms are nearly vertical and squeeze.
  5. Lower under control until the elbows are almost straight.

Tips

  • Adjust the start position so the stack does not touch down between reps.
  • Drive the curl with the pinky side of the hand to keep the palms turned up.

Common mistakes

  • Setting the seat too low so the elbows slide off the pad.
  • Bouncing out of the bottom of the movement.

Muscles worked by the Preacher Machine 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.

Preacher Machine Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Preacher Machine Curl work?

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

Is the Preacher Machine Curl good for beginners?

Yes. The Preacher Machine 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 Preacher Machine Curl?

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

How do you make the Preacher Machine 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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