The machine preacher curl, a variation of the standard preacher curl, is an upper arm workout performed on a machine. It hits muscles like the brachioradialis, brachialis, and wrist flexors and should be performed with an incredibly strict form. Otherwise, it will not be useful for improving your stability.
Machine Preacher Curl
Machine Preacher Curl Benefits
The machine preacher curl helps isolate the muscles of your upper arms while the movement totally focuses on the bicep muscles you intend to develop.
Since the exercise requires you to rest your arms on the machine, it removes shoulder flexion from the lift.
It not just strengthens your arms but also reduces the risks of soreness and injuries of your elbow joints.
Sit on a preacher curl machine and choose the desired weight you want to lift.
Place your triceps (the back of the upper arms) on the padding and hold the handles with an underhand grip (supinated grip) so that your palms are facing up. It is your initial position.
As you breathe out, contract your biceps and then lift the handles. Hold this contraction for 1-2 seconds at the top of the movement.
As you breathe in, lower the handles slowly back to your initial position.
Repeat the steps for the desired amount of reps.
Machine Preacher Curl Tips
Keep your elbows tucked in when placing the back of your upper arms on the preacher machine pad.
Move your forearms to lift the handles but make sure to keep your upper arms stationary.
Video: Machine Preacher Curl Proper Form
One response to “Machine Preacher Curl: What is it, How to do, Alternatives”
What is the primary purpose of machine Preacher Curls?
Is it to train both biceps, over all, or is it to train the bicep peak?
When I train my bicep peaks, I use the Machine Preacher Curls, keeping my
forearms as close together, as possible, and then, lowering the weight just
short of full extension, so that the tension is still on the bicep, before quickly
raising it. I normally use approximately 4 seconds to lower the weight, 1.5 seconds
to raise the weight. I was talking to a young lifter at my gym, recently, and he seem
to think that preacher curls could be used to train the outter and inner bicep, similar
to using a long or EZ bar, where, grasping the bar close, it trains the outter bicep,
and when grasping the bar wide, it trains the inner bicep. I seem to think that grasping
the bar, where the “HALF-U” commences, instead of grasping the bar higher and wider,
is the correct version to train the bicep peakes, and, by grasping the bar where the “HALF-U”
commences, instead of grasping the bar, higher and wider up, gives the lifter more power
together for a stronger lift. In addition, I believe that machine preacher curls, are to be used
What is the primary purpose of machine Preacher Curls?
Is it to train both biceps, over all, or is it to train the bicep peak?
When I train my bicep peaks, I use the Machine Preacher Curls, keeping my
forearms as close together, as possible, and then, lowering the weight just
short of full extension, so that the tension is still on the bicep, before quickly
raising it. I normally use approximately 4 seconds to lower the weight, 1.5 seconds
to raise the weight. I was talking to a young lifter at my gym, recently, and he seem
to think that preacher curls could be used to train the outter and inner bicep, similar
to using a long or EZ bar, where, grasping the bar close, it trains the outter bicep,
and when grasping the bar wide, it trains the inner bicep. I seem to think that grasping
the bar, where the “HALF-U” commences, instead of grasping the bar higher and wider,
is the correct version to train the bicep peakes, and, by grasping the bar where the “HALF-U”
commences, instead of grasping the bar, higher and wider up, gives the lifter more power
together for a stronger lift. In addition, I believe that machine preacher curls, are to be used
train the bicep peaks, and nothing else.
Here is my e-mail address: dennishabern@hotmail.com
Please reply to this e-mail at your earliest convenience.
Thank you.
Sincerely,
Dennis Habern