Arms and calves · New to it
Machine Preacher Curl
A guided preacher curl on a machine, the easiest way to load the biceps on their own.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- biceps; also forearms
- Kit
- Machine
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set the seat so your armpits sit on the top of the pad. Grip the handles with your arms nearly straight.
While you move
- Armpits on the pad
- Curl without lifting your elbows
- Squeeze at the top
- Lower until almost straight
Avoid
- Seat too low, so the shoulders do the work
- Snapping the arms straight
- Short reps