Single Arm Machine Preacher Curl

How to do it

1. Set the seat so the armpit of the working arm sits at the top of the preacher pad.
2. Sit down and lay the back of the working upper arm flat on the pad.
3. Grip the handle with the palm up and the elbow in line with the pivot.
4. Curl the handle up until the forearm is nearly vertical.
5. Lower slowly until the elbow is close to straight, then switch arms after the set.

Tips

• Train the weaker arm first and match its reps with the stronger arm.
• Keep the free hand on the pad so the chest stays square.

Common mistakes

• Leaning the shoulder over the pad to shorten the lift.
• Letting the handle snap back at the bottom.

Muscles worked by the Single Arm Machine 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. One arm at a time. Fixed path, seated. Braced on a preacher pad. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Single Arm Machine Preacher Curl alternatives

Same equipment

• Flexion Curl MachineMachine
• Plate Loaded Preacher CurlMachine
• Preacher Machine 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 Single Arm Machine Preacher Curl work?

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

Is the Single Arm Machine Preacher Curl good for beginners?

Yes. The Single Arm Machine 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 Single Arm Machine Preacher Curl?

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

How do you make the Single Arm Machine 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)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist